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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

140823 Sat – “Gangplank”

Ryan and the AM ladiesRyan and the AM ladies.


Mobility:  Hip Mobility.


Skill Practice Warm Up:  Axle Deadlifts. Work up to challenging 3 rep axle deadlift using double overhead grip.  (no mixed grip)


Workout:  “Gangplank” – As many rounds as possible in 15 minutes.

15 deadlifts (Advanced: 275lbs , Intermediate*: 185lbs, Novice: 135lbs – or you can use approximately 60% of your max deadlift)

then max rounds of:

500m row

12 toes-to-bar

12 push ups

Scaling Guide:  2 – 5 rounds

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

Coaching Tips: Take your time on the deadlifts and keep your form on point. After that you can turn up the intensity for the row/t2b/pu amrap.  Only 1 round of deadlifts (on a regular bar). Make sure you are driving hard with your legs through every row stroke.

Log your results online by clicking here.

Compare To:  New Workout!

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