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What Others Say About Us

Everyday more people join the ultimate experience.

  • Best gym experience I've ever had. Been going to Crossfit for over 6 months now. This is the 2nd gym in the area, and it is by far the best experience I've ever had in any organized work out setting. The coaches are encouraging, without being drill sergeants. They will push you to your limit, but also help keep your expectations realistic. In particular Josh (Jorgy)/Ricardo are my favorites. They have a huge facility, its 16000 sqft I think, with all the equipment you could want. They also have a few different classes you can try, if you don't want to do the straight up Crossfit class every time. The culture overall is great, and everyone who attends the gym is really cool. Even though the work out is very taxing at times, its also very rewarding, and makes you want to keep coming back. Whether you haven't worked out in years, or you are a fitness junky, this is a great place to stay or get healthy.

    Christopher G.
  • I checked out Diablo CrossFit as an out-of-towner drop-in. It was a great experience and definitely recommend this box to other out-of-town CrossFitters. Before dropping in, I purchased a one-day pass online on their website. Using the pass, I selected a date and time that fit my schedule. Members and drop-ins alike need to sign up for classes in advance due to a class limit. I was nervous, not knowing what to expect, but my fears soon disappeared. The Pleasant Hill facility was huge with multiple rooms. The equipment was in good condition and I liked the layout. There was plenty of room for everyone participating in the class. I met Coach Erica, who would be leading the class in the next hour. Erica was motivating and friendly. She led a second warm up as a group, then explained each component of the Workout of the Day (WOD). I really liked how she broke down each movement and showed scaled versions. We set up each station of the WOD and it was time to start... Ready, set, GO! I won't go into details about the WOD since it changes daily, but I had a great time working out at Diablo CrossFit. Other members made me feel welcome and helped me write down my scores after each set. I also appreciated Coach Erica's encouragement along the way. Thank you to Diablo CrossFit for the hospitality!

    Cynthia L.
  • I have been going to DCF for about 4 months now.  I hit my mid-40s, and decided it was more than time to get some strength and stamina into my life.  I had been doing a lower impact workout, but I was getting frustrated with my lack of progress in the classes.  A friend talked (OK, bullied) me into trying Crossfit, and I found Diablo. it's not easy, and it's kind of hard to describe, but man, do you get hooked. I'm not usually a joiner, and I am far from "athletic," but I've found myself really looking forward to my classes at DCF.  I've found everyone incredibly supportive, classmates and staff alike.  The coaches don't hover over you, but they will help you to do your best, and then push it a little farther.  I've always felt included and welcome, despite a running speed slightly slower than a three legged turtle.  If you show them you are serious, then they will be there for you.  I already feel stronger, and I've been told I look better.  It's a great place, and I'm glad I found it.

    Melanie E.


Upcoming Events

Out of the Cave Food Truck
Feb 17 @ 4:30 pm – May 26 @ 7:30 pm

out of the cave logo

We are happy to be able to bring our members healthy and easy food options and now with even more accessibility!

Out of the Cave food truck will be coming bi-monthy to DCF on Tuesdays from 4:30 – 7:30

Upcoming Dates: February 17th  & March 3

We will also be carrying their meals for purchase in our new fridge! Each Monday we will get a delivery with a variety pack of meals to choose from.  You can buy for a post WOD snack, lunch, dinner or for later in the week.  We hope you will enjoy this new service and convince.  

If you would like to pre-order meals to ensure what you want is available, please email [email protected] with the following information:

  • First and Last Name
  • Gym
  • Phone Number
  • Email
  • What you would like to order

Dinner options are: out of the cave menu

The CrossFit Open
Feb 26 @ 5:00 pm – Mar 30 @ 5:00 pm

2015 CF Open

It’s that time again…. The CrossFit Open.  The 2015 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.  This year has brought many changes to not only the Open but also the qualifying process for Regionals and the Games.

What is the BIGGEST news for you (DCF members) is that the CF Open will now be offering a Scaled Division and a Teen Division! You can read about the neCF open registerw categories here.


When: Feb 26th – Mar 30th (Thurs – Mon)

Where: The workout of the week will be published on the CrossFit Games Site every Thursday at 5pm Pacific time. 

You can do the workout anytime during the week, however if you want to submit your score it needs to be judged by an approved CF judge  OR submitted to the games site via video.

To reserve an official judge and participate in the CF Open heats at DCF, visit mindbody (where we register for classes)

We will have heats running at DCF Alamo from 7:30am – 9:30am and in DCF Pleasant Hill from 10:00am – 12:00pm.  There will be 30 people per 30 min class time (12 for Alamo). Show up BEFORE the class starts with plenty of time to warm up. You will not know when the exact heat time is until you get there and check the white board.  Note – You will only be able to do the workout if there are enough judges signed up for that time.

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If you are interested in judging at the NorCal Regional you must take the online judging course. It is not mandatory for Open judges but it is encouraged.

The 60- to 90-minute course takes you through the basics of being a good judge. After each module, there are a series of written and multiple choice questions, filmed scenarios and freeze-frame judgment calls that will challenge and support your ability to judge human movement in real time. The course is not easy, but should benefit all potential competition judges and even anyone interested in the subtleties of human movement and performance.  There is no limit on how many times one can take the test, but you must pass if you want to be considered to be a Regional judge. If you are interested in becoming a Regional judge, you must pass the online course and be an active judge in the Open (all workouts performed at an affiliate will have a judge’s name linked with their score)

$10 fee to take the course and register as an official judge.


QUESTIONS?  email: [email protected]

Town Hall Meeting & The CF Open is Over Party @ Diablo CrossFit Pleasant Hill
Apr 10 @ 6:00 pm – 8:00 pm

We think it is time to get together again as a community and reconnect at the town hall meeting and celebrate the CF Open completion. 

At the town hall meeting we will be covering some important things coming up BUT this is most importantly for our members to get us in a room and have any questions answered about the gym.  If you do not feel comfortable asking  in front of people, there will be  question box there to drop it anonymously.

Since we are celebrating all the hard work over the 5 weeks of the Open, DCF will also be providing catered food for you to eat.  We will also be recognizing the efforts of the athletes who scored for all the teams over the 5 weeks and athletes who are continuing their journey onto the CF Regional.

This event is FREE for all our members so we hope you can come hang out – even if it’s just to say hi!

town hall photo

Memorial Murph and BBQ @ Diablo CrossFit Alamo
May 31 @ 10:00 am – 2:00 pm

It has been a tradition to do the “Murph” workout each Memorial day in honor of all who serve.  Due to the CrossFit Regionals beging held over the memorial weekend, we are movingg it to the following Sunday.

This year we will be having the event at DCF Alamo (190 Alamo Plaza, Alamo, Ca) to take full advantage of the Iron Horse Trail!  Due to the popularity of this workout (and the long time domain) we ask you sign up for heats.  You can compete the workout individually, in pairs, or with a team! 

murph collage


  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

(Advanced*: 20lb weight vest the entire time, Intermediate: no vest, Novice: 1/2 murph).

Partition the pull ups, push ups, and squats as desired (20 rounds of 5/10/15 is generally best).


We will also be having a BIG BBQ going on so even if you do not want to participate in the workout, we hope you will come enjoy the company and cheer on your friends who are doing it.  Please bring something to share (side dish, meat, snacks, drinks, etc)  If you are making something that is not “paleo friendly” please label it for our “food allergy sensitive” members.

About Michael Murphy –

memorialdaymurph001013June 28th, 2005

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.  More information can be found here.


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