Dustin doing some Parkour in last Saturday’s Class (notice the large boxes for vaulting in the photo as well).


Back Squat


Weighted Dip


Alternate between exercises. Add weight each round until you reach your 5 rep max.

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Then a few rounds of : “CrossFit Golf” from BTB Fitness

(Everyone can thank Mark L for the new game).



Rock Drummers need the stamina of top athletes

. . .He found that during a performance, his heart averaged between 140 and 150 beats a minute, peaking at 190, levels comparable to other top athletes. . .

. . He said: “Footballers can normally expect to play 40 to 50 games a year – but in one 12 month period, Clem played 90-minute sets at 100 concerts.

“Footballer find playing a Champions League game once every two weeks a drain, but these guys are doing it every day when they are on tour. . .

Drummer testing video

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  • Carry

    great picture of Dustin….homeboy needed a hair cut. That was a fun WOD…thanks Craig 🙂

  • J Jones

    Holy Shit! Another Diablo CrossFit Shirt makes it online!

    On the Affiliate’s page. for today:


    Can anyone recognize him?

    We are on some kind of streak.


  • Golf Balls

    I love reading your blog. You seem like a natural in sharing your experiences. I am starting my blog as well, do you think only natural writers can have something to share?