Humboldt Crossfit has Two Locations

550 South G Street Suite 26 - Arcata

&

1725 Tomlinson St. -  Eureka

 

 

First Week at HCF is Free!!

 Send email to info@humboldtcrossfit.com to request your free week  trial

 Click Quickfit tab above for more Quickfit info.

Click Fit 4 Life tab above for more Bootcamp info.

 

                                  

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

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

info@humboldtcrossfit.com

Ready to get started today?

There are many ways to join Humboldt CrossFit. Schedule a FREE ASSESSMENT TODAY at the above email or call 707-444-8888

Sunday
Dec042016

Monday 12.5.16

HCF Christmas party is coming up!! December 17th at the Samoa Mansion!! Can't wait to celebrate with all of you!!  

Time to train for the holiday's!!  We know you are busy, don't skip workouts, try QuickFit instead!  For those of you wanting more for the holidays, come check out our olyimpic lifting classes on Tuesday in Arcata and Friday in Eureka at 10:30am.  Or check out one of our yoga classes at 6:30pm Tuesday and 11am Thursday in Arcata and in Eureka at 10:15 Sunday morning.  

Warm-Up
Row 500m
Banded Good Morning x 15
Spiderwalk x 10 steps 
Inchworm Push-Up x 5
Walking Lunge x 10
Air-Squat x 15

Activation
Monster Walks

RX1
A.
 Every minute on the minute for 12 minutes of
minute 1 - Goblet Squat x 8-10 @20x1
minute 2 - Goatbag Swing x 8-10 @20x1
minute 3 - RKC PLank x :30-:45 seconds

B.  "Crazy Eights"
As Many Rounds As Possible in 8 minutes of
KB Swing x 8
Toe 2 Bar x 8
Box Jump x 8
Burpee x 8

RX2
A.
 Every minute on the minute for 12 minutes of (6sets)
Back Squat x 6 @70-75%

B.  "Crazy Eights"
Power Snatch x 8 (95/65#)
Toe 2 Bar x 8
Box Jump x 8 (30/24")
Burpee x 8 

Thursday
Dec012016

SATURDAY 12/3/2016

 

Who could this be?

 

7,8,10:30

TEAMS OF TWO 

COMPLETE FOR TIME WITH ONE PERSON WORKING AND ONE RESTING

 

100 Calorie Row (Must alternate every 10 cals)

3 Rounds Each of Unbroken Complex

(6 deadlifts, 4 hang squat cleans, 2 shoulder to overhead (115/85))

100 Wall Balls (20/14)

3 Rounds Each of Unbroken Complex

100 Box Jumps (24"/20")

3 Rounds Each of Unbroken Complex

100 Burpees over Bar 

 

 

9:30AM

Team Fight Gone BAD(ish)! 

Teams of 2-3

Teammates will follow in conga line style for max reps

Example

Teammate one starts with 1 minute of wall balls, teammate two is resting until 1 minute hits they then start on wall balls as teammate 1 moves to burpees. They each keep track of their own reps for each round, at the end reps are added together for a team total.  

3 Rounds

1 minute at each movement for max reps

Wall Balls 

Burpees

Ab Mat Sit ups

Box Jumps 

Rowing for Calories

Rest 1 minute

 

 

 

Saturday
Nov262016

Friday 12.2.2016

Tomlinson All Lit Up

Warm-Up
500 Meter Slow Row
3 Rounds:
5 Pushups, 7 Sit-Ups, 9 Hip Extensions or Banded Good Mornings
Then
10 Slow Pausing Air Squats, into…
1 x 20 second Samson Stretch each side
Then
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

RX1
A.
Four sets of:
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings
10 Burpees
200 Meter Run

RX2
A.
Take 15-20 minutes to build to today’s 1-RM Snatch

B.
For time:
5 Shoulder to Overhead (185/115 lbs)
10 Power Cleans (185/115 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

Saturday
Nov262016

Thursday 12.1.2016

"Shannon"

Yoga today at 11:00 In Arcata

Warm-Up
3 Sets of:
15 Cal Row
10 Pausing Front Squats (Barbell)
8 Front Rack Walking Lungs
6 Strict Press from Front Rack with stretch

RX1
A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Mountain Climbers
10 Push-Ups

RX2
A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

Saturday
Nov262016

Wednesday 11.30.2016

"Jimbo"

Warm-Up
Row 500 Meters
10 Spiderman and Reach
10 Slow Air Squats
10 Walkouts
10 Fast Air Squats
10 Ring Rows (slow and Controlled)

RX1
A.
Every 2 minutes, for 12 minutes:

Minutes 1-2, 7-8: Strict Pull-Upsx 8-10 reps @21X2 (2 second hold chin over the bar)
Minutes 3-4, 9-10: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Row 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

RX2
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 seconds
(OR Banded Strict Low Ring Muscle Up Progression x 3-6 reps)
Minutes 3-4, 9-10: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12: L-Sit Hold on Rings x 45 seconds accumulated time

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note which movement you selected to perform for max reps.