HCF presents

"The Clara Throwdown"!

This is a benefit throwdown to support Clara Allen and her family go to the games!  

 Saturday June 25th

Click on the EVENTS tab above to register

 Humboldt has Two Locations

550 South G Street Suite 26 - Arcata

&

1725 Tomlinson St. -  Eureka

 

                                   First 2 Classes Free

 

Bootcamp Classes in Arcata & Eureka!

 

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

Saturday
Jun252016

Saturday 6.25.2016

No Regular Classes At Either Location Today
Clara Throwdown
Open for Athletes 8:15
Athletes meeting is at 8:45 
First Heat 9:15
Please be here in time so we can run a smooth
show.
PLEASE PARK AT MCDONALDS/PARTY PLACE!!!!
DO NOT TRY TO Squeeze IN AT THE GYM
DO NOT PARK AT THE BAR NEXT DOOR!!!! 
We are super stoked about the turnout for this
event.
See you All bright and early!!
Thursday
Jun232016

Friday 6.23.2016

 

Hope to see you all at the Clara Throwdown

 

Pre-Conditioning/Warm-up
30 seconds Active Spidermans
2 Rounds: 5 Pushups, 7 Air Squats, 9 Sit-Ups
30 seconds Dive-Bombers
1 Round: 5 Pushups, 7 Air Squats, 9 Sit-Ups
1:00 Air Squat hold

With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Romanian Deadlifts
5 Front Squats

Mobility
Pigeon Pose - 90 seconds each hip.
Banded Shoulder Distraction - 1:00 each side

RX1
A.
EMOTM x 10 Min
Dead Lift + Hang Clean + 2 Push Press

B.
Three sets for time of:
Two Rounds:
5 Thrusters 45/65
5 Bar Facing Burpees
5 Jumping Pull-Ups
Rest 60 Seconds Between Sets (Do 2 rounds rest 60 Seconds for 3 sets, score is total time including rest)

RX2
A.
EMOTM x 10 Min
Clean & Jerk x1 Rep
There is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last Fridays C&J's as starting point.

B.
Three sets for time of:
Two Rounds:
5 Thrusters 65/95
5 Bar Facing Burpees
5 Pull-Ups
Rest 60 Seconds Between Sets (Do 2 rounds rest 60 Seconds for 3 sets, score is total time including rest)

Thursday
Jun232016

Thursday 6.23.2016

Shout out to Phil who took 3rd a last weekends compition.

Warm-up/Mobility
Coaches Choice

Goat Practice
Take 15 Min and pick a skill or skills you need to work on. 
Tell your coach as soon as you walk in door what skill or skills you want to train today.

WOD
Teams of 2

Run 1 Mile
Row 2,000 Meters
Run 1 Mile

Partners change every 200m, on both the run and row.

AB Town
3 Sets Not for time:
20 Weighted Ab Mat situps
30 Barbell Good Mornings 35/45#

 

Wednesday
Jun222016

Wednesday 6.22.2016

Your Awesome HCF Coaches helping each other up their game.

Warm-Up
3 Rounds:
15 Calorie Row
12 Sit-Ups
9 Pausing Air Squats

Mobility
Hamstring mash with lacrosse ball or foam roller (1:00 each hamstring)
Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.

Banded Hamstring Stretch - 1:00 each side

Couch Stretch - 1:00 each side

Workout Prep
In 2-3 sets:
Build to deadlift weight x 5 Reps
5 T2B
5 KBS
5 Wallball
10 Cal Row (share rowers)

*Program Note:  For busy classes today we will need to run this workout in heats.  Heats will start 5 minutes apart.  Please be patient.  And yes we did Toes to Bar yesterday, lets do them again.
Today please make every attempt to use the prescribed weights for either RX or Scaled.  We are testing this workout and would love to get some solid useable data.  Doing the workout as prescribed will help us.  Thanks.

"The Clapper"

RX
15 Deadlifts (225/155)
15 Toes 2 Bar
20 Kettlebell Swings (53/35)
20 Wallballs (20/14,10'/9')
  Row 1000m Guys/800m Girls
20 Wallballs (20/14, 10'/9')
20 Kettlebell Swings (53/35) Scaled (35/26)
15 Toes 2 Bar (Scaled Hanging Knee-raises)
15 Deadlifts (225/155) Scaled (135/95)
Time Cap 18 Min (strictly inforced)

Scaled
15 Deadlifts Scaled (135/95)
15 Hanging Knee-raises
20 Kettlebell Swings Scaled (35/26)
20 Wallballs Scaled (14/12, 9'/8')
Row 1000m Guys/800m Girls
20 Wallballs Scaled (14/12, 9'/8')
20 Kettlebell Swings  Scaled (35/26)
15 Hanging Knee-raises
15 Deadlifts Scaled (135/95)
Time Cap 18 Minutes (strictly inforced)

 

Monday
Jun202016

Tuesday 6.21.2016

Warm-Up
3 Rounds of :
Row 20 seconds slow, :20 seconds medium, :20 seconds medium/fast
After each round, complete (not for time)
5 Slow PVC Good Mornings
5 Slow PVC Back Squats
5 Walkouts
5 Spidermans each leg

Mobility
T-Spine/Lat Smash 2 Miniutes
Pigon 1 Min per side

RX1

A.
Pendlay Row 5 Sets of 8 Reps

B.
4 Rounds
200m Farmers Carry
20 Knee Raises
20 Box Step Up & Overs

RX2
A.
Pendlay Row 5 Sets of 8 Reps

B.
4 Rounds
200m Farmers Carry (53/35lb)
20 T2B
20 Box Jump Overs (24/20")