Alessandra Pichelli CrossFit Games 2014
Alessandra Pichelli CrossFit Games 2014
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Benicia Outdoor Rowing
Diablo Fitness Engineering
Diablo Fitness Engineering
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Alamo Full House
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Diablo CrossFit 2014 Regional Teams
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DCF 2014 Regional Support
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Anejo in Benicia
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Jordan’s AM Crew
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Dawn Patrol
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2014 Inner Gym Throwdown
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We Are Diablo

Our Mission is simple: make clients “fit beyond expectation.”  Founded in 2005, we pride ourselves on our experienced Coaches, our intelligent workout programming, our robust class schedule, our beautiful facilities, and our incredible community.  Take a look around our site.  Check out others.  Then, come to Diablo.  Whether you’re brand new to fitness or a competitive athlete, you’ll be glad you did.

From the Blog

140729 Tue – Father Son Squatting

Father Son Front SquatDan and his son Bryce doing some front squats during a partner workout in Alamo.


Mobility:  Hip Mobility.


Skill Practice Warm Up:  None.


Workout:  Front Squat

6 x 2 (2 sets of 2 rep “Across,” the same weight for all sets)

Super Set: Half kneeling single arm strict press

7 x 2 (7 sets of 2 reps “across,” the same weight for all sets)


Metabolic Conditioning Workout:  “Vodka on the Rocks” – As many rounds as possible in 6 minutes.

6 db thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

12 ‘heavy’ russian kb swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  4 – 8 rounds.

Coaching Tips: Try to do the thrusters unbroken or in two sets.  Keep your chest up and make sure that your belly stays tight (so that you back is protected).  Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down.  The Russian kb swings are going to be a bit heavy, but this is a good workout to try “new” weight (a kettlebell weight that is heavier than you have lifted before).  Break these up as soon as your form starts to slip.  Don’t even try and get away with questionable form for a single rep!

Log your results online by clicking here.

Compare To:  14 – 05 – 27


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