Two great locations to serve you

550 South G Street Suite 26 - Arcata

&

1725 Tomlinson St. -  Eureka

 

 

First 2 CrossFit or Bootcamp Classes Free

 

Bootcamp Classes in Arcata & Eureka!

We now have two new additional Fit 4 Life classes on Mon & Wed @6:30pm

Check the "Start Here" tab, then "Fit 4 Life" for more info & times at both locations.


Try Your First 2 Boot Camp Classes FREE!

This class HITS the cardio hard for all levels of fitness!  This is our best class for beginners, but can accommodate all levels. Come and check it out. Bring a friend!!

Crossfit Introduction Classes in Arcata & Eureka!

FREE 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

Friday
May062016

Friday 5.6.2016

 

"Humboldt Crossfit Arcata Sparkling"

Warm Up/Pre-Conditioning
Row 500 Meters
15 Seconds at each movement - very low intensity ~(3-5 reps at each)
Air Squat
Single Under
Box Step-Up/Step-Down
Sit-Ups
Scap Retractions (hanging off PU bar)
Pushups
Hang Muscle Cleans (empty BB)
Strict Presses (empty BB)
Hang Muscle Snatch (empty BB)
Strict Pull-Ups

Then

Olympic Barbell Warmup

With an empty barbell...
5 Good Mornings
5 Back Squats
5 Shoulder Shrugs
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility (as a class)

Front Rack Stretch - 2:00
Lay on your stomach, and with your elbows bent at 90 degrees, strive for two goals:
1. Elbows as tight together as possible
2. Elbows as far away from your body as possible
Sink into this stretch, loosing up shoulders, chest, and triceps. We have a good amount of work in the front rack position today.

Foam Rolling - Lats - 1:00 each side
Get the foam roller high in the armpit, and sweep the floor with your arm. Seek out tight spots and loosen up these lats... high amounts of repetitions on the pull-up bar.

Banded Shoulder Distraction - 1:00 each side

RX1
"Open Test"  This workout is courtesy of CFNE
AMRAP 20:
50 Wallballs
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Pull-Ups/Ring Rows
30 Burpees
20 Power Cleans
20 Shoulder to Overhead
10 Power Snatches
10 Chest 2 Bar Pull-Ups

RX2
“Open Test”

AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups

The barbell for this workout needs to be a loading that you can do about 10-15 repetitions unbroken with when fresh. For the vast majority of us, the Power Snatch will determine the weight of the workout.

In terms of strategy...
It can be very easy to come out too hot in this workout. Example... just because we can do 50 unbroken wall balls, doesn't mean we should. Knowing our capabilities, and training smart, know when to break and break early. Manage your rest time diligently and fight for those consistent sets.

Thursday
May052016

Thursday 5.5.16

Warm-Up
Three sets of
Run 100m
Burpee x 5

A.  Five sets of
Bench Press x 3-5 reps
rest 20 seconds
Strict Pull-Up or Ring Row x 6-12
rest 2 - 3 minutes

B.  30 - 20 - 10 reps rounds for time of
Calorie bike or row
Weighted walking lunge (53/35 KB or Db in each hand)
Toe to pilar
Ab-mat sit-up

Open gym note - there will be squatting tomorrow

 

Tuesday
May032016

Wednesday 5.4.16

Warm-Up
Run, Bike or Row x 3 minutes
then
EMOTM for 5 minutes
Jump Rope x :20
Kettle Bell Swing x 5
Push-Up x 5

A.  Take 10 minutes to build up to a heavy set of 3
Deadlifts

B.  In teams of two, with one working and one resting, alternating every 10 reps complete the following
Deadlift x 100 (155/105#)
Box Jump x 100 (24/20")
Push-Up x 100
KettleBell Swing x 100
Row x 100 calories


Tuesday
May032016

Tuesday 5.3.16

Warm-Up
Three rounds of
Run x 200m
Inch-worm Push-Up x 5
Overhead Walking Lunge x 10

A.  Complete three sets of
Push Press x 3 +
Push Jerk x 2 +
Split Jerk x 1

B.  Every five minutes for 20 minutes (4 rounds)
AMRAP in 4 minutes of
Run 400m
Burpee Over Bar x 10
Shoulder to Overhead x Max reps in the remaining time (115/75#)

 

 

 

Sunday
May012016

Monday 5.2.16

RX1&2
Warm-up 
Three rounds of
Row 300m 
Squat Therapy x 10
Mobility
Samson Stretch x :45 per side
T-Spine smash x :60 seconds
then
Barbell Complex 

For max reps
@0:00
AMRAP in 3 minutes of
Thruster (155/105#)
@6:00
AMRAP in 6 minutes of
Squat Clean x 3 (155/105#)
Chest to Bar Pull-Up x 6  
@18:00
AMRAP 12 minutes of 
Front Squat x 6 (155/105#)
Pull-Up x 12
Double Under x 24