Well here it is, the first of our big announcements:  

NEW HCF Bootycamp!!

A 13 week program designed to get you summer ready.

Bootycamps are fun, Crossfit based classes, but will more specifically target abdominal and glute sculpting movements in EVERY class. 

Best of all it is FREE to all of our members!!

Have a friend who is looking to get ready for the summer or a wedding, and they aren't a HCF member? We are  making the first week of the classes FREE and then offering an affordable Bootycamp exclusive membership.  So bring your friends!!  

Classes will start March 23rd and run through June 20th.  

Remember classes the week of March 23rd are FREE!!!

The schedule for both gyms are:

Eureka: Monday and Wednesday 6:30pm

Arcata: Monday and Wednesday 9:30am

Thursday 6:30pm

Saturday 11:30am

Give us a call if you aren't a HCF member and are interested in signing up for the Bootycamp Session. We will allow drop-ins for these specific classes. 

*Lastly, stay tuned for more new HCF happenings coming in the near future! 

 

Humboldt Crossfit Classes 

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

 COME HAVE FUN. EXPERIENCE OUR AMAZING COMMUNITY & GET RESULTS. 

Two great locations to serve you!! 

550 South G Street - Arcata - Suite 26 & 27

&

1725 Tomlinson St. -  Eureka 

 

Up Coming Free On-Ramps
In March

 Call or Email Today to Save Your Spot!!

info@humboldtcrossfit.com

Don't want to wait for the On-Ramp sessions? 
On-Ramp, is not the only way to join Humboldt CrossFit. Schedule a FREE ASSESMENT TODAY at the above email or call 707-444-8888

 

Friday
Mar272015

3.27.2015.5 Friday

Well folks we have reached the end of the 2015 CrossFit Open with a screaming fun and painful test of physical and mental toughness.  We give you 15.5-

CrossFit Games Open Event 15.5
For Time:
27 Calorie Row
27 Thrusters (95/65 lbs)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

OR…

CrossFit Games Open Event 15.5 (Scaled)
For Time:
27 Calorie Row
27 Thrusters (65/45 lbs)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

Thursday
Mar262015

3.26.2015 Thursday

Take your Pick Thursday

Option 1

"Goat Day"
20 Minutes on The Minute
Odd Minute: Goat 1
Even Minute: Goat 2
*Goat day is a day you get to work
on your weaknesses. You will spend
time with your coach during the warm-up
coming up with two skills/movements you
want and need to work on.

Option 2

Bootay Camp Testing
A.
30-45 seconds per station with 15-30 seconds to rotate 2 Sets of 15 minutes with 4 min rest between sets
Station 1- Row
Station 2- Weighted Step Ups
Station 3- Leg Raises while holding Barbell (shins to barbell, beginners do toes to piller)
Station 4- Battle Ropes
Station 5- Plank Knee to elbows (In Push up Plank Position alternate bringing knee to opsite elbow)

B.
Glute /AB Circut
3 sets of:
Med Ball Hamstring Extentions x 8 reps @30x1
20 Strict Ab Mat sit ups + 30 second plank 

Option 3

Workout of the Day

A.
In 15 Minutes
Build to a heavy set of 2 Deadlifts

B.
AMRAP 20 Teaams of Three or Two
7 Deadlifts (225/155)
50 feet Dumbbell Walking Lunge (30/20)
200' Sprint
*Each teammate completes a full round

 

Wednesday
Mar252015

3.25.2015 Wednesday

Group Warm Up Everyone does:
50 Tabata Burpees to target 6" above your max reach (go hard, you know they’re coming on 15.5!)

RX1
A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 6 reps
Minute 2 – Goblet Squat x 8 reps
Minute 3 – Alternating Lateral Lunge x 16 reps

B.
Option 1-
For time:
21, 15, 9 of:
Deadlifts
Pull Ups

Option 2-
For time:
Row 50 Calories
50 Push Presses
Run 800 Meters

RX 2

New Cycle Starts Today
Clean & Jerk
5 Sets of 1
Start day one of cycle at 85% of your 1RM C&J. Level load across all sets (same Weight on the bar for each of the 5 singles, not including warm up sets).
Linear progression each week. Target a 10LB increase each week if singles are above 225lb Target 5LB increase each week if singles are below 225lb.
You must make 4/5 lifts to increase weight next week.

*Programming notes:
What this all means is that you need to build to 85% of your current 1RM and then begin your 5 sets of 1 rep. As long as you make 4 out of 5 lifts next week you can increase your load by either 5 or 10 lbs. Follow this rule each week. If you miss 2 or more lifts don't worry just attempt the same weight the following week.
This cycle will last 5 weeks and should lead to some really good skill building in the first few weeks and prepare you as the loads increase later in the cycle. Yes the first few weeks may seem a little light, please refrain from adding more weight, just stick to the cycle and you will be pleased with the outcome.
In order to follow any weightlifting cycle it is imperative that you keep track of the loads that you use each week. That way you know what your goal weight will be days before you will be lifting. In this case you will know today after you lift what weight you will be lifting next week, as long as you remember or write it down or something. So please pay attention athletes that have followed these cycles almost always set new personal records during the testing period at the end of the cycle.

B.
Option 1
21, 15, 9 of:
Deadlifts 135-155Men/95-110Ladies
Front Squats
Power Cleans

Option 2

For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters


 

Tuesday
Mar242015

3.24.2015 Tuesday

Hey All!!

Bootycamp was rocking tonight!! Thanks to everyone who came and kicked butt!!! Seriously, the energy was through the roof, and I thoroughly enjoyed every bit of it tonight!! Hope to see you all Wednesday!! 

:-) Danielle

 

RX 1

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Tempo Push-Ups x 8-12 reps @ 1111 (elevate hands on bar or bench if needed, NO Knee Pushups please)
Minute 3 – V-Ups x 20 reps (these will be hard, push through)

B.
EMOTM for 18 minutes:
Min 1: Row 8-10 Calories
Min 2: Barbell or Dumbbell Thrusters x 8-12 Reps
Min 3: Burpee Box Jump Overs x 4-6 Reps 

RX 2

A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
(if you still dont have muscle ups, please follow the ring dip progression video below. Start with the jump to support and negitive ring dip)
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B.
EMOTM for 18 minutes:
Min 1: Row 10 ladies/12 men Calories 12/15 Studs
Min 2: Thrusters x 12 Reps 95/65# (75/115 Studs)
Min 3: Burpee Box Jump Overs x 8 Reps 20/24" (Scale number of reps if needed)

Monday
Mar232015

3.23.2015 Monday

321, Bootay!!!!

Today starts the first day of our 13 week Bootycamp session.  Just a reminder that HCF members have all access to these classes.  Come work on your buns of steel and who knows, maybe I'll find a couple thigh masters for some head to head competition. Okay, maybe not, but it should be a lot of fun! Here's to the start of some nice HCF booties!!  See ya there!
:-) Danielle

Now back to your regular programming:

RX1

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111

B.
Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees 

RX2

A.
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups