What are the opening hours?

Monday 5:30am - 10:30am 4pm - 7:30pm Tuesday 5:30am - 10:30am 4pm - 7:30pm Wednesday 5:30am - 10:30am 4pm - 7:30pm Thursday 5:30am - 10:30am 4pm - 7:30pm Friday 5:30am - 10:30am 4pm - 7pm Saturday 8am - 10:30am Sunday 8am - 10am

Humboldt Crossfit

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Samoa, CA
Humboldt Crossfit

Humboldt get ready to be in the best shape of your life!
�Beginner Classes
�Personal Training
? What is Crossfit? What is Humboldt Crossfit? Why Crossfit? Period.

Crossfit works with compound movements and short, intense cardiovascular sessions. We are a community that transforms lives by providing elite level training and nutritional support. Our program delivers fitness that is broad, general and inclusive. Results. Why Humboldt Crossfit? It’s exciting, challenging and will push you to be your absolute best. Whether beginner or expert, we learn from each

other and work together to achieve new heights in and outside of the box. Humboldt Crossfit is a modern functional facility with the latest equipment for personal training, professional coaching, olympic lifting, specialty classes and nutritional support. Our expert coaches help you to get focused and prepared for real world fitness. Visit our website for WODs, nutritional and class information. What are you waiting for? Come to our free intro class on Saturday morning or schedule a free intro workout to join Humboldt Crossfit.

09/05/2021

We are excited to announce our first Ruck And Row WOD

Come join in on the fun and as always we can scale to any level of fitness

Warmup

Pick Drill
• Arms only
• Arms and body
• Arms, body, and half slide
• Arms, body, and full slide
1000 meter time trial
Row a 1000 meter time trial, going for your personal best. After you've rowed, enter your time on the board.

Row

3 x 2000m rate increase / 4 min easy
Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

BUTTON SEQUENCES
Button sequences are provided to help you set up your PM3, PM4, or PM5 for the daily workout. Always starting from the Main Menu, press the gray buttons on the right as indicated by the sequence: "A" corresponds to the top gray button on the right, "B" corresponds to the second gray button on the right, and so on down through E.
�
PM3/PM4: B-D-C-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-E
PM5: B-D-D-A-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-E

Ruck

4 Rounds for Time
• 250 m Rucksack Walk (30/20 lb)
• 2 Rope Climb
• 4 Rucksack over the box
• 8 Rucksack Burpees
• 16 Rucksack Thrusters

08/29/2021

Good news, Sunday warriors, we will be continuing with the Sunday class.

Thank you to the badAss BeAsts Laura Brinhurst , Becca Ann, Cedar Smith, Dani Hinrichs, and Nancy Giacone for coming in this morning. They helped come up with the new idea of Ruck and Row Sundays.
Laura has started a fun for all rowing club that everyone is welcome to join. There are no fees or anything. It’s just people who want to get better at rowing and have some fun together. So starting next Sunday, there will be a rowing Wod for everyone to do together.

There will also be a go-ruck wod option. Don’t know what going for a ruck is? Well, it’s pretty basic. You put some weights in a vest or backpack and go for a walk. I will add some burpees and sandbag thrusters in there too. Because we got to make it a little spicy, we are Crossfitters, for goodness sake. So bring an empty backpack or a weighted vest and your set to ruck.
Pick one Wod or do them both. It is all up to you. Need a rest? Come in and roll out. We would love to see you.
Bring a friend because the first class is free and it’s better with a partner.

As always, we can always scale and modify to suit everyone’s needs.

08/22/2021

Lately, there has been a lack of attendance at the Sunday class. It could be due to everyone's busy schedule during the summer. So I am thinking of postponing the class for the rest of the summer. However, if anyone is still interested in coming in, please let me know, and I will still be there. Also, if there is something people would like to see on Sundays, that would be helpful. I have been running ideas through my head like Family fun day Sunday, mobility/ active recovery day, and functional fitness. I'm always open to new ideas ❤ Shanny

07/20/2021

MONDAY, 7/19/2021

Warm Up
Equipment

- Bench
- Rower
- Barbell and plates

-----------------------------------

Warm-Up

3 minutes of rowing
At the beginning of each 30 second window, do 5 strokes using legs only, followed by 5 strokes using legs and lean-back before resuming regular full row strokes.

then

10 x Air Squat (speed increasing)
5 x Inchworm + scorpion stretch
10 x V-Roll

Bench Press Prep.
Stations set-up

Workout Primer
2 rounds
5 Cal Row
10 x Air Squat
5 x Bench Press

7/19/2021 - Fitness A

Workout

5 Rounds for max reps of Bench Press

3 minutes

20/16 Cal Row
20 x Air Squat
Max Reps of ♂ Bodyweight/ ♀ .66 Bodyweight Bench Press

Rest 1 minute between rounds

Scaling:
Consider reducing the row Cals if you cannot complete them within 90 seconds.
Consider scaling the bench press loading if you cannot get 5 consecutive reps

07/15/2021

THURSDAY, 7/15/2021

Warm Up
Equipment

- Rower
- Bike
- Mat
---------------------------------

Notes for today:
Feeling a bit like burnt toast? Use today as active recovery.
Feeling antsy, or did you miss a few days of working out? Go fast and max out your RPE
----------------------------------

Warm-Up

3 mins of Reverse Pick Drill (5 legs only, 5 legs + body swing, 5 legs + body swing + arms pause at release, 10 full stroke)

2 Rounds of
12 x Back Scale (with 3 seconds hold) 6L, 6R
10 x Cat/Cow
8 x Supine Alt Cross Stretch
6 x Inchworm
6 x Prone Alt Scorpion Stretch
8 x Hollow Rock
10 x Arch Rock

Movement Prep/load planning/stations set-up

Workout

Cal Row ♂ 50/ ♀ 40
Cal Bike ♂ 30/ ♀ 25
2 mins Sit-Up

Cal Row ♂ 40/ ♀ 32
Cal Bike ♂ 25/ ♀ 20
2 mins V-Up

Cal Row ♂ 30/ ♀ 24
Cal Bike ♂ 20/ ♀ 15
2 mins G-Up

Cal Row ♂ 20/ ♀ 16
Cal Bike ♂ 15/ ♀ 10
2 mins Straddle V-Up

Two Scores:
- Time
- Total reps of ab exercises

07/12/2021

MONDAY, 7/12/2021

Warm Up
Equipment

- PVC
- Small weight for windmill
- Jumprope
- Barbell and plates

------------------------------

Notes for today:
Whatever scaling/modification you may or may not end up using, intensity is the name of the game.
Those having overhead discomforts may sub a different movement for sn**ch.
This time priority couplet will challenge your stamina and cardiorespiratory endurance at light weight.
Power sn**ches will be the top option.
Highest scores worldwide topped out at just over 10 rounds
Well conditioned athletes should strategize holding a consistent level of exertion where breathing and heart rate do not leave energy for words.
Those who are still working for consistent double-unders should perform 60 single-unders (if this is achievable within 30-40 seconds)

--------------------------------

Warm-Up

2 rounds of

30 ft Circus Bear Walk
20 x Penguin Jump
15 x PVC Muscle Sn**ch
10 x Jumping Good Morning
5 ea side Windmill

Sn**ch prep/Station set-up

Workout

Workout 11.1/ 14.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power sn**ches (75lbs / 35kg)

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power sn**ches (55lbs / 25kg)

07/08/2021

THURSDAY, 7/8/2021

Warm Up
Equipment

- Jumprope
- Mat/bum protection for Sit-Up
- Pair of KBs for swings
---------------------------------

Warm-Up
3 Rounds
25 x Penguin Jump (15 singles, 10 dubs)
20 x Butt Walk
15 x KB Hike Start
10 x Hollow Rock

Workout

"DualSwing Anne"

50-40-30-20-10
Double Under
Sit-Up
Dual RKB Swing ♂ 26s/♀ 18s

*Any time you break mid-set, immediately perform 20 x Weighted Russian Twist (use one of your KBs, each tap = 1 rep) before continuing

Notes:
- Athletes who want to do singles should attempt Dubs numbering at least 1/5 of each set (10-8-6-4-2) before finishing the remainder of the reps as singles x 2

07/06/2021

TUESDAY, 7/6/2021

Warm Up
Equipment:

- Rower
- Light DB
---------------------------

Warm-up

2 rounds:

2 mins of rowing technique (5 x Leg Drive only, 5 x Legs + leanback, 5 x Legs + half arm pull, 5 x full stroke)
10 x DB High Pull (5L, 5R)
10 x DB Windmill (5L, 5R)
5 x Goblet Squat

DB Sn**ch Prep

Station set-up

Primer

Workout 210701

Last-Chance Qualifier Event 1

42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang sn**ch

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

---------------------

Scaling:
Reduce the loading on the dumbbell to avoid breaks on the sn**ches.
This workout should be relatively short and if possible completed unbroken and with quick transitions.

Intermediate Option:
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang sn**ch

♀ 25-lb. dumbbell ♂ 35-lb. dumbbell

Beginner Option:
30-20-10 reps for time of:
Row (cal.)
Alternating dumbbell hang sn**ch

♀ 15-lb. dumbbell ♂ 20-lb. dumbbell

07/01/2021

THURSDAY, 7/1/2021

Warm Up
Equipment

- Rower
- AbMat
- Pair of heavyish DBs to anchor feets
- Single DB to weight sit-up
-----------------

Warm-Up
3 Rounds of
Reverse Pick Drills (5 x Leg Drive only, 5 x Legs + leanback, 5 x Legs + half arm pull, 5 x full stroke)
30 x Hollow Rock
20 x Prone Arch-up
30 x Bandy Pull-Apart

Workout

3 Rounds
for time

1000m Row
50 x DB Weighted Situp (Navy Seal Standard) ♂ 35/ ♀ 25
50 x Side-Plank Leg Lift (25 per side, switch sides as desired)

06/22/2021

TUESDAY, 6/22/2021

Warm Up
Equipment
- Rower
- thin red or thin purple band and PVC pipe
- Light KB or DB for warm-up waiters walk
- AbMat and floor mat for sit-ups
- Plate for Overhead Walking Lunge
--------------------------------------------------

Notes for today:
This chipper features lightweight redundant movements placing a large demand on the abdominals and hip flexors.
The knees-to-elbows will likely be the sticking point for most athletes.
If 10 consecutive reps is not possible, scale. (See scaling notes below)
Higher level athletes should try to complete this workout in under 10 minutes.
All athletes should scale to/choose a variation that allows for completion in under 15 minutes. ----------------------------------------------------

Warm-Up

30 Cal Row (increase intensity every 5-10 Cals)

then 2 rounds of:
15 x Supine Hollow Banded PVC Press-down
15 x Overhead Walking Lunge with PVC
50-ft waiter's walk right arm
50-ft waiter's walk left arm

Knees to Elbows prep
Plate overhead walking lunge prep

Stations Set-up

Workout 180131

For Time:

30 x Overhead Walking Lunge ♂ 45 lb plate/ ♀ 25 lb plate
30 x Knees to Elbows
30 x Sit-Up
30 Cal Row
30 x Sit-Up
30 x Knees to Elbows
30 x Overhead Walking Lunge

Scaling:
If you CAN get your knees to touch your elbows on the pull-up bar, but connecting reps is inconsistent (you can't get at least 10 consecutive reps of knees to elbows), consider scaling to performing these on the high rings.
If you can only bring your knees close to your elbows (missing the contact of elbow joints to knee joints), scale to supine banded PVC pulldown knees-to-elbows (hold 6-12 lb WB between lower legs.)
If you can only hang from the bar for a few seconds, scale to supine knees to elbows (hands holding the rig upright)

06/21/2021

MONDAY, 6/21/2021

Warm Up
Equipment

- Bike or Rower
- Miniband for monster walk
- Long Orange or thin Red band for pull aparts
- Barbell and plates

----------------------------------------

Notes for today:
If you roll in early, get some cat/cow, scapular, shoulder, and hip CARs

This workout utilizes a moderately heavy load and short-duration effort to challenge strength and stamina.
The skill demand of this workout is moderately high, therefore we will take ample time to practice technique prior to workout start.
High-level athletes may achieve 60+ reps (squat clean = 1 rep, jerk = 1 rep).
All athletes should strive to use a load theat allows them to complete 20+ reps

----------------------------
Warm-Up
2 rounds of

90 seconds Bike or Row
30 seconds supinated grip bar hang
10 x Counterbalance Squat
60-ft Banded Lateral Monster walk (30-ft each direction)
30 x Bandy Pull-Apart (15 palms down, 15 palms up)

Junkyard Dog
Jerk Prep
Clean Prep

Barbell Build-up
(Get in lots of practice reps)

Workout 210225

CF Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

- Squat clean
- Jerk

♂ 165 lb/ ♀ 110 lb

------------------------------------

Cash-Out (time and energy allowing)

20-16-12-8-4

Air Squat
Push-Up

After each set of Push-up; 100m Run

06/19/2021

Don’t forget today modified scheduled for the HCF Summer BBQ Bash!
Workout at 10AM
BBQ and games to follow

SATURDAY, 6/19/2021

Warm Up

Equipment

Each team needs a pair of
- Bumper Plates
- Kettlebells or Dumbbells
- WallBalls

and

one Rower

In pairs,
with both athletes traveling together on the carries,
and only working at a time on the Burpees and rowing,
complete the following as fast as possible:

Hotel Lap Bumper Plate Carry (each athlete takes 1 plate, athletes go together)
20 x Bumper Plate Burpee w/overhead press

250m two Plates + one KB Carry
30 x Burpee w/Plate hop over

200m two Plates + two KBs Carry
40 x Burpee with Plate hop

150m two Plates + two KBs + one WB Carry
50 x Burpee

100m two Plates + two KBs + two WBs Carry

*As a team, complete one 25 Cal Row after each burpee section.

Address

Samoa, CA

Opening Hours

Monday	5:30am - 10:30am
	4pm - 7:30pm
Tuesday	5:30am - 10:30am
	4pm - 7:30pm
Wednesday	5:30am - 10:30am
	4pm - 7:30pm
Thursday	5:30am - 10:30am
	4pm - 7:30pm
Friday	5:30am - 10:30am
	4pm - 7pm
Saturday	8am - 10:30am
Sunday	8am - 10am

Telephone

+17074448888

Website

http://humboldtcrossfit.com/

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