Upcoming Events

6th Annual HCF Halloween Bash 1st Annual Throw Down and Fun Run
Get Signed Up Now at the front desk.
Teams of three, everyone can participate, we will make the teams. Just Sign up!!
Email info@humboldtcrossfit.com in you have questions!!

We are super excited to be hosting this event for the elementary school Cross-Country clubs of the North Coast. The race will feature runners grades K-8th
We are seeking HCF members and friends to volenteer to help with this event.
Email will@humboldtcrossfit.com if you are interested
Please come out and show your support our team the "HCF Flyers" and all the other clubs!



Two great locations to serve you!

550 South G Street Suite 26 - Arcata


1725 Tomlinson St. -  Eureka 


First CrossFit Class Is Free
Email Below to Schedule 

 Try Your First Boot Camp Class FREE!

This class is going to hit the cardio hard for all levels of fitness!  Come and check it out, bring a friend!!


Humboldt Crossfit Introduction Classes 

FREE Intro Classes EVERY Saturday @ 9:30am!! (Both Locations)



Ready to get started today? 
There are many ways to join Humboldt CrossFit. Schedule a FREE ASSESMENT TODAY at the above email or call 707-444-8888



Wednesday 10.7.2015


Three Sets of:
Goblet Squat x 8-10 Reps @30x1
Rest 60 Seconds
DumbBell Lunge Left, Lunge Right, Bicecp Curl Left then Right, Press Left Then Right x 5 Sets of the complex.
Rest 60 Seconds
Plank x 60 Seconds
Rest 60 Seconds 


5:00 Row for Max Meters, Rest 5:00
3:00 Row for Max Meters, Rest 3:00
1:00 Row for Max Meters


Back Squat

Build to a Heavy Single

5:00 Row for Max Meters, Rest 5:00
3:00 Row for Max Meters, Rest 3:00
1:00 Row for Max Meters

Open Prep

After Rx2 Programming:
1-2-3-4-5-6-7 unbroken Muscle ups

If you dont have muscle ups today you need to be working on transitions and you need to be working on them every week.  Its the only way to build the strength and skill to develop your muscle up.

First learn the false grip and build strength in it.

Next start to practice. Do some of these   https://youtu.be/IWevfH8QL3w  

Then when you are feeling strong in the above work get started on this:




Tuesday 10.6.2015

Box Note:  Please check out the above Upcoming Events and get signed up to participate!!

5 Sets of:
2 Push Press + 2 Push Jerks (learn and perfect the movment before adding weight)
Double Under Practice x 45 Seconds
Rest 90 Seconds Between Sets

As Many Rounds As Possible in 12 Minutes:
10 Push Jerks
10 Knees to Elbows or Knee Raises
30 Double-Unders (Scale as needed)

In 15 Min Build to todays 1 rep Max Jerk

As Many Rounds As Possible in 12 Minutes:
10 Jerks (135/95) Push or Split: practice fast cycling of the reps.
10 Toes to Bar
30 Double-Unders

Open Prep
  Today in addition to the above RX2 Progam, make up any work you missed from yesterday.



Row 100 Calories NOT for time

Optional Running:

8x 250m with 45 second rest
Goal is to hold the same time for all 8 intervals


Monday 10.5.2015

Its Monday lets get after a long one:

RX1 & RX2

800 Meter Run
50 Sit-Ups, 50 Deadlifts (135/95)
800 Meter Run
35 Sit-Ups, 35 Deadlifts (135/95)
800 Meter Run
20 Sit-Ups, 20 Deadlifts (135/95)

Open Prep

1. Conditioning
800 Meter Run
50 Sit-Ups, 50 Deadlifts (135/95)
800 Meter Run
35 Sit-Ups, 35 Deadlifts (135/95)
800 Meter Run
20 Sit-Ups, 20 Deadlifts (135/95)

2. Snatch Complex
5 sets of: Snatch Pull + Snatch + OHS, climbing

3. Gymnastics
Odd: 2 Strict HSPU
Even: 4 Kipping HSPU
Don’t do more reps – try to improve efficiency, positioning and increase cycle times.

I don't have time to write a novel tonight so I'm going to be very blunt.  Practice the things you suck at!!! If you are doing the Open Prep or even if you are not you need to prioritize working on the things that you feel you are not good at.  Look at today's Open Prep if you feel you have a pretty good grasp on the Snatch then prioritize the gymnastics first or vise versa.  Don't just do what your good at.  Sorry harsh reality.



Come check out either of the gyms for free today at 9:30am

9:30am FREE intro class

In teams of two or three, with one member of the team working at a time, complete the following for time.

Run 250m Together
then complete in order
Air Squat x 45
Box Jump x 45
Ring Row x 45
Burpee x 45
KB Swing x 45
Plate Thruster x 45
Row 60 calories

teams will run together, then set up on one side of the gym, behine the "start" line.  Alternating as they see fit to complete the reps in order, teammates will need to run back to the line to tag their partners in whenever they decide they need to switch.


7:00am Arcata - 8:00am Eureka - 10:30am both locations

In teams of two or three, with one member of the team working at a time, teammate will complete the following for time, grid league style.

Run 250m together
Front Squat x 75 (135/95#)
Burpee Box Jump Over x 75
Deadlift x 75 (205/155)
T2B x 75
MedBall Clean x 75 (20/14)
Pull-Up x 75
then 100 double unders each (300 singles) together

teams will set up behind the start line, and members of the team will alternate as they see fit, running back to the start line to tag in their teammate. 


Friday 10.2.2015

First 10 Min of class learn and practice the Clean and Jerk

First 10 Min of class quickly Build to a 3 Rep Touch and Go Clean and Jerk

(Today we go crossfit style: power or full cleans/push press, push or split jerk your choice. 
I know what I'm going to do.  Ill Start with a full clean and split jerk and as the weight gets lighter I'll switch to a power clean and push jerk)

RX1 & RX2 Workout of the Day
A. AMRAP 2:00: Clean and Jerks (185/135)
Rest 3:00
B. AMRAP 1:45: Clean and Jerks (155/105)
Rest 3:00
C. AMRAP 1:30: Clean and Jerks (135/95)
Rest 3:00
D.AMRAP 1:15: Clean and Jerks (115/85)
Rest 3:00
E.AMRAP 1:00: Clean and Jerks (95/65)

The idea here is to start heavy and decrease the weight as the time allotted also decreases.  Please keep in mind that the RX weights are simply guidelines.  They are in no way mandatory.  For many of you they are a goal to shoot for.  It is our job to help you scale your workouts.  For most that means lowering the weight enough to keep you safe, keep the intensity up and get the stimulus of lifting something heavier then you think you can for more reps then you think possible... Safely!!!  This may also mean scaling the weight up for some of you.  (see Open Prep) 
So what we are getting at is start with a weight that is safely challenging for you, you will be fresh so see what you can do on the first interval.  Nicely the weight will decrease as you fatigue.

Open Prep

1. Clean Jerk
A. AMRAP in 2:00 of Clean and Jerks at 245/165
Rest 3 mins
B. AMRAP in 1:45 of Clean and Jerks at 225/155
Rest 3 mins
C. AMRAP in 1:30 of Clean and Jerks at 205/145
Rest 3 mins
D. AMRAP in 1:15 of Clean and Jerks at 185/135
Rest 3 mins
E. AMRAP in :45 of Clean and Jerks at 135/95

2. Squat 
EMOMx10: 1 Back Squat, across

3. Rowing
2 rounds of:
4x500m at 2K Pace, :30 rest between efforts
3 min rest between rounds