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 

 * "3 Month Special"*

- $150 for the first month includes sign up fee and two weeks of on ramp + 2 weeks of level one
- $75 for 2nd and 3rd months (limited)
and as always sign up for a FREE on-ramp and learn what CrossFit is all about!
Good Through the month of January

Up Coming Free On-Ramps
January 26th-Feb 6th: 6:30pm- Eureka & 9:30am- Arcata

 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

 

Thursday
Jan292015

1.30.2015 Friday

Conditioning first today, Strength to follow immediately after!!

RX1

A.
Complete as many reps as possible in 7 minutes following the rep scheme below:
Dumbbell Clean and jerk, 3 reps
3 Toes-to-bar
Dumbbell Clean and jerk, 6 reps
6 Toes-to-bar
Dumbbell Clean and jerk, 9 reps
9 Toes-to-bar
Dumbbell Clean and jerk, 12 reps
12 Toes-to-bar
Dumbbell Clean and jerk, 15 reps
15 Toes-to-bar
Dumbbell Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rest 5 Minutes Then 
B. 
Four sets of:
Front Squats x 6-8 reps Take bar from the floor! no Racks today. Squat clean counts as your first rep.
Rest 10 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds 

RX2

A.
"CrossFit Open Workout 13.4"
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rest 5 Minutes Then
B.
In exactly 15 Minutes, no more:
Build to a 5 RM Front Squat from the floor.  No Racks.  Squat clean counts as 1st rep.
You must do 30 Double-unders between each attempt at your front squats, Even warm up sets.
The 15 Min time cap will be strictly enforced so build quickly.
Shoot to achive 5 reps of Front Squat at your 1RM Clean. 

Wednesday
Jan282015

1.29.2015 Thursday

Mash It UP Thursday

So many options Thursday.  Today we will give you many options. Take your pick of one or as many of these as you would like.  Don't see anything that interests you?  Talk to your coach they will be happy to put somthing together for you.

We have classes at 9,10,Noon,430,530 both locations.  The gyms are open for open gym 9-1pm and Yoga is at 630 in Eureka. 
Come and get it!!! 

Strength Options:

Work up to a 3 RM Thruster
from the floor

Work up to a 3 RM Overhead Squat 
from the floor get the bar into the overhead position anyway, you do not have to snatch it.

Work up to a 5RM Front Squat
from the floor

5RFT:
5 Bench Press, 225/155  Or just go heavy
5 Muscle ups

WODs

3 Rounds For Time
75 Double Unders
50 Air Squats
25 Calorie Row

Teams of 2:
40 Burpee Box Jump (20”)
30 Snatches (135/85)
40 Burpee Box Jump (20”)
30 Clean and Jerks(135/85)
40 Burpee Box Jump (20”)
30 Thrusters (135/85)
*Share reps as needed

For Time:
100 Thrusters, 75/55
1000m Row

6 Rounds
30 Cal Air Dyne
300 m Row
Rest 2 Min Between Rounds
Try to go faster each round

Long Burner For Time:
200 Cal Air dyne
30 Muscle Ups
3000 M Row

Hard"core" Midline Work (save these for last)

For Time:
100 Abmat Situps
On the Minute - 7 Burpees

3 rounds, Not For Time:
10 Slow Stiff-Legged Deadlifts (135/95)
15 GHD Sit-Ups
20 Slow Hip Extensions
25 Banded Good-Mornings
30 Second Pushup Plank Hold

3 Rounds 
15 GHD Sit Ups
Rest 60 seconds
15 Slow Back Extentions
Rest 60 Seconds
10 Strict Toes To Bar
Rest 60 Seconds 

Tuesday
Jan272015

1.28.2014 Wednesday

Happy Birthday Bryce.  Bryce will be heading out very soon to join the ranks of the Navy Pilots.  We will miss you buddy, and wish you the best!!

RX1

A.
Three sets of:
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 15-20 reps @ 1010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 45 seconds

B.
In teams of two, alternate sets to complete 3 sets each of:
5 burpee box jump overs
10 Dumbell Ground to Overhead
350 Meter Row

RX2

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (:185/135 lbs;) Scale as needed
400 Meter Run 

Tuesday
Jan272015

1.27.2015 Tuesday

The 2015 Reebok Crossfit Open is Upon Us

Have you registered for the Open yet?? Don't you think it's about time?? Here's the LINK!!

That is correct the Open is less then a month away and it is time to get pumped.  I'm sure many of you have caught wind of the changes this year.  I also know that these changes have caused many people to consider not participating at all this year.  Let me tell you right now that would be a mistake.  This year even more people will be able to participate in all the workouts due to the addition of the "scaled division."  Now I know what many of you are thinking.  What's the point?  Why waste $20? I'll never qualify for Regionals or the Games anyhow.   I can't even do double-unders (this year you wont have to!)

Well let me tell you why.  Because this is an opportunity to challenge yourself, to surprise yourself  and  to maybe push yourself a little harder then you already do.  To test yourself and all your hard work on workouts that are not just done at HCF but done by CrossFitter's all over the world.  And to see where you stack up locally, regionally and worldwide.  Why do it?  Because its the CrossFit Open  and its just something CrossFitter's Do!!

What's the Open?  Check HERE to learn more.

*Programmers NOte
So because we are now in our Open Prep Training Cycle Today you will see an abundance of movements that have always appeared in the CrossFit Open.  Today Wallballs and Chest 2 Bar Pull Ups.  If you don't have good pull-ups yet that's ok just keep working on them.  You will get them.  
Those of you that do have pull-ups remember that if you are planning on doing the Open Workouts RX'd more then likely Chest to Bar will be required for the RX'd Division.

RX1

Every minute on the minute for 12 minutes:
Minute 1: 30 Seconds Wallball
Minute 2: 30 Seconds Strict Pull-Ups or ring Rows
Minute 3: 30 Seconds Wall Climbs

On the 12 minute mark, every Four minutes for 12 minutes (3 sets) perform:
10 Wallball Shots (30lb.)
10 Pull-ups or Ring Rows
1 Wall Climbs

On the 24 minute mark:
For time:
20-15-10 reps of:
Wallball Shots (20lb.)
Pull-Ups or Ring Rows
If your feeling saucy go for the 30-20-10 Rep range.

We will just track one score today, times of the "For Time" portion.

RX2

Every minute on the minute for 12 minutes:
Minute 1: 30 Seconds Wallball Shots 10' target 14/20# (advanced 30/20)
Minute 2: 30 Seconds Strict Pull Ups (Adv Chest-to-Bar Pull-Ups)
Minute 3: 30 Seconds Wall Climbs

On the 12 minute mark, every three minutes for 12 minutes (4 sets) perform:
10 Wallball Shots 10' target 14/20 (advanced 30/20)
10 Chest-to-Bar Pull-ups
3 Wall Climbs

On the 24 minute mark:
For time:
30-20-10 reps of:
Wallball Shots 10' target 12/16# Advanced 20#
Pull-Ups (not Chest to Bar)

Monday
Jan262015

1.26.2015 Monday

RX1

A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single Arm Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B.
Three rounds for time of:
Man-Makers x 10 reps
250 Meter Run

RX 2

A.
Deadlift:
*Set 1- x 5 reps 65%
*Set 2- x 3 reps 75 %
*Set 3- x 1 reps 85%
*Set 4- x 5 reps 80%
*Set 5- x 3 reps 85%
*Set 6- x 1 reps 95%
Rest 2-3 minutes between sets and use that time to practice skills on the rings

B.
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
250 Meter Run