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

Monday
Mar062017

Tuesday 3.7.17

Hey guys! This might be the very last post of the old site!  If not today then very soon!  Hope you guys enjoy the new site.  Theres a little bit of a learning curve with the new site, so if the posts aren't up and ready on time this week.  Please bear with us!!  

Warm-Up
Four rounds
double under x 20
sit-up x 10
slow air squat x 8
slow push-up x 6

then
barbell warmup
good morning x 5
back squat x 5
elbow rotations x 5
press x 5
RDL x 5
Front Squat x 5

RX1
A
Emotm 10
minute 1 - front squat x 4-6 @20x1
minute 2 - DB Push Press x 8-10 @20x1

B.
3 Rounds
AMRAP 3
deadlift x 15
wallball x 20
Row x 12/8
Hand Release Push-Up x 7

rest 3 minutes

RX2
Every 2 minutes for 10 minutes (5 sets)
Power clean x 3
set 1 - 60%
set 2 - 65%
set 3-5 - 70%

percentages based on 1rm clean and jerk

B.
3 Rounds
AMRAP 3
deadlift x 15 (225/155#)
wallball x 20
Row x 15/10
HSPU x 7
rest 3 minutes


Sunday
Mar052017

Monday 3.6.2016

 

Heart

Warm-Up

With a partner alternate stations for 10 minutes total:
Station 1: 10/8 Cal Light Bike or Row
Station 2: complete 20 Double-Unders or practice dubs while your partner rows.

Followed by…
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

RX1
A.
AMRAP 12:

Ascending Ladder…
3 Thrusters
3 Kettlebell Swings
3 Box Jumps
6 Thrusters
6 Kettlebell Swings
6 Box Jumps
… and so on, until time expires.
B.
Midline
3 Super Sets of:
20 Meb Ball Sit-Ups
20 Barbell Goodmornings
Not for time, but move quickly through the reps then rest 2-3 minutes between sets.

RX2
AMRAP 12:
A.
Ascending Ladder…

3 Thrusters (95/65#)
3 Kettlebell Swings (53/35#)
3 Box Jumps (20/24")
6 Thrusters (95/65#)
6 Kettlebell Swings (53/35#)
6 Box Jumps (20/24")
… and so on, until time expires.
B.
@ 15:00 on the running clock
In 6:00 Build to a:
Heavy Thruster* for the Day
*This does not need to be a 1RM, but don't be shy if the weight feels good.  We are looking to establish a  heavy lift shortly after being taxed by a metabolic piece.

Today you also have the option of re-doing Open 17.2
This is a workout that is worth doing twice. Knowing how the movement combinations feel, practicing our placement of the dumbbells, and knowing where to push on the pull-up bar all leads to the opportunity to better our scores.
It’s not about the leaderboard. It’s about the opportunity to improve, by even one more rep or second on our tiebreak time.

“17.2”
AMRAP 12:
2 Rounds
50′ DB Walking Lunge (50s/35s)
16 T2B
8 DB Power Cleans (50s/35s)
2 Rounds
50′ DB Walking Lunge
16 Bar MU
8 DB Power Cleans

Friday
Mar032017

Saturday 3.4.2017

7:00, 8:00 & 10:30 AM

 

Teams of 2

Alternate movements for 12 minutes

 

250m Med Ball Carry (20#)

AMRAP Front Squat (95/65#)

 

@ 15:00

With partner, complete the following for time:

 

100 Med Ball Partner Sit-ups (20/14#)

75 Push Press (95/65#)

50 Partner Wallballs (20/14#)

50 Burpees

75 Pushups

100 Med Ball Partner Sit-ups

 

9:30 AM

 

Teams of 2 or 3

Alternate movements for 12 minutes

 

200m Med Ball Carry

AMRAP Goblet or Air Squats

 

@ 15:00

With partner(s), complete the following for time:

 

100 Ab Mat Sit-ups

75 DB Push Press

50 Burpees

75 Push Press

100 Ab Mat Sit-ups

 

Sunday
Feb262017

Friday Night Lights 3.3.2017

Spectating at Friday Night Lights is almost as much fun as participating.

Open 17.2 Friday Night Lights

Tonight @ 5:30pm
At Humboldt Crossfit Eureka
(Warm-Ups start 4:30)

We’ll be throwing down on the Open workout again tonight!
In Eureka we will not have the 4:30 & 5:30 PM classes.  Arcata will only have a 4:30PM class
Folks this is your chance to swing by to cheer on our athletes as we move into the second week of the Open!

Warm-Up

2 Rounds:
300 Meter Slow Row
5 Walkouts
7 Scap Retractions
9 Abmat Sit-Ups

Into…

8 Alternating Spiderman + Reach
8 Slow Air Squats
25′ Walking Lunge

Primer Set #1 – Low intensity. Walk between movements. Lighter DB’s for this round.
25′ Walking Lunge (light dumbbells)
6 TTB/Hanging Knee Raise
4 Power Cleans
Into…
12′ Walking Lunge
3 TTB/Hanging Knee Raise
2 Power Cleans
5 C2B or Pull-Ups
Primer Set #2 – Workout Pace
12′ Walking Lunge (50’s/35’s)
6 TTB/Hanging Knee Raise
4 Power Cleans
Into…
12′ Walking Lunge
1 Set of Bar MU / Pull-Ups
2 Power Cleans

RX1
“Open 17.2 Scaled”

AMRAP 12:
50′ Dumbbell Walking Lunges (35s/20s)
16 Hanging Knee Raises
8 Dumbbell Power Cleans (35s/20s)
50′ Dumbbell Walking Lunges
16 Hanging Knee Raises
​​​​​​​8 Dumbbell Power Cleans
50′ Dumbbell Walking Lunges
16 Pull-ups
​​​​​​​8 Dumbbell Power Cleans
50′ Dumbbell Walking Lunges
16 Pull-ups
​​​​​​​8 Dumbbell Power Cleans

RX2

“Open 17.2”

AMRAP 12:
50′ Dumbbell Walking Lunges (50s/35s)
16 T2B
8 Dumbbell Power Cleans (50s/35s)
50′ Dumbbell Walking Lunges
16 T2B
​​​​​​​8 Dumbbell Power Cleans
50′ Dumbbell Walking Lunges
16 Bar Muscle-ups
​​​​​​​8 Dumbbell Power Cleans
50′ Dumbbell Walking Lunges
16 Bar Muscle-ups
​​​​​​​8 Dumbbell Power Cleans

Sunday
Feb262017

Thursday 3.2.2017

Erin,"dang this set of 50 is tough!"

Open 17.2 Friday Night Lights

Friday, March 3rd @ 5:30pm
Location to be Announced 


 Thursdays during the Opens we will continue to offer our general RX1 & 2 Programming and Boot Camp/Quickfit for those who want to get their workout on.  
In addition we will also offer a Open Athletes Recovery Day Program listed below today's programming.

Warm-Up/Mobility 
Coaches Choice

RX1 & RX2

Four sets for max reps of:
Teams of Two
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds

Open Athletes Recovery Day
Athlete’s choice:
1) Rest Day
2) Active Recovery

Only you know what’s best for you. Some of us perform at our best after a full rest day. Others feel at their best with a light cardiovascular “moving” day inside the gym. In either event, let’s work in the following mobility. If we fall into that second group, below the mobility is also an active recovery session designed to prime the body. This is meant to be performed at a “conversational”, light pace. I want you finishing this piece holding a conversation with someone if you had to. I want you leaving the gym chomping at the bit to do more, as if this is an extended warmup for a following workout.

MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot 
ACTIVE RECOVERY (OPTIONAL)

At a conversational pace. Break the sweat, but view this as aerobic restoration and active mobility. That is it’s purpose. We want to feel better after this than going into it. Let’s leave the gym today ready.

500 Meter Light Row, followed by 2 rounds of:
4 Spiderman and Reach, each leg 
8 Kettlebell Swings (53/35)
12 Slow Air Squats

1 x 30 second Samson Stretch each side 

500 Meter Light Row, followed by two rounds of:
4 Divebomber Pushups
8 PVC Overhead Squats
12 Abmat Sit-Ups

Finish with 1-2 iterations of the Barbell Warmup, completed with an empty barbell. Rest ~1:00 between sets.
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

POST-MOBILITY

Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side
Childs Pose – 2:00 Total
Straddle Stretch – 2:00 Total
Pigeon Pose – 2:00 each side