081223 “McFlurry”


Christmas Eve: Wednesday, December 24th – Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.

Christmas Day: Thursday, December 25th – NO CLASSES

New Year’s Eve: Wednesday, December 31st – Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.

New Year’s Day: Thursday, January 1st – COME HELP US MOVE TO OUR NEW GYM at 10am! Moving/Partying expected to last until the early evening (3 – 4).


The hardest part about these weighted pull ups is not banging Jax’s head into the bar.

Workout from CrossFit San Diego:

“Miguel Flores was an avid Crossfitter who pushed himself to the limits and always raised the bar. Not only was he a phenomenal Crossfitter but also a warm hearted and caring man that put smiles on the faces of everyone around him. Crossfit San Diego and all surrounding affiliates are blessed to have known such a great man. . .”

When we heard of Miguel’s passing on December 8th, all of the coaches at DCF discussed the tragedy of it. We will all go hard in his memory.


“Miguel CFSD, A.K.A. McFlurry”

400 meter Run

21 185lb Cleans (Miguel’s bw)

21 Pull Ups

400 Meter Run

15 Dumbell Thrusters 50lb

15 Pull Ups

400 Meter Run

9 185lb Cleans

9 Pull Ups

400 meter run

Post time to comments.



It is only a matter of time before you can order a Chocolate, Wine and Tea smoothie.

‘. . .The team from Oxford’s Department of Physiology, Anatomy and Genetics and Norway examined the relation between cognitive performance and the intake of three common foodstuffs that contain flavonoids (chocolate, wine, and tea) in 2,031 older people (aged between 70 and 74). . .”

Read complete article here.

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  • sarah

    Awesome picture!

  • Mark L.

    Today’s WOD looks like it was made for me… other than the 1.25X bodyweight cleans. =) I’m in, but I might need a ride home afterwards, and we should keep the difib unit handy.

  • Andrew

    It will be my first time at the evening classes…yea the 185lb cleans look killer

  • Jared

    Those BW Cleans look like cake compared to all that running. My lungs are already burning.

  • luca z.

    That was HARD!!!! Great turnout today, and great work from all. I’ll be going home for the Holidays so I’ll see you all next year, have a Happy Christmas and a great ending of the year, be safe!!!

  • Stavros @ Diablo CrossFit

    That was brutal. On the last set of cleans (9 reps), I failed on my first 5, at least. I thought I was going to have to take weight off the bar. Finally, I got my F’ing elbows through and nailed one…the rest weren’t any easier, but at least I knew I could do them.

    Awesome workout, even better with the huge group that showed up. Jorgy nailed it, as did his BFF Rick, our visitors, Herm (CF Los Altos), Will B. (One World), and Liz (CF San Diego- who was friends with Miguel), all did awesome as well. Thank you all for coming today. I hope we made Miguel smile. Looking forward to more WOD’s like this with friends from all over.

  • Will B. OneWorld

    What a day. Grat WOD, with good friends, old and new.
    It never ceases to amaze me how big my crossfit family actually is. Diablo rocks if you didn’t already know. I look forward to more in the very near future.

  • Jenny Verschuur

    That is am awesome photo, he is getting so much bigger!!! My love to all and Jamie

  • jorgy

    Most outstanding performance goes as always to the one and only………..
    Stavros Kaligrou. Watching Stav finish that WOD was enough for me to get a half-chub. Most inspirational workout buddy for sure. Started out ahead, but just couldn’t get a rythym on thrusters and couldn’t get the weight on the last set of cleans but instead of lessening the weight or freaking out, he walked away from the bar took a deep breath each time and tried again until he finally got it. then busted out his pull ups and sprinted the last run. It was an awesome spectacle. Will B. you are a beast dude, I hope you come by DCF again and work out with us and bring some one world guys. Herm, as always it was a pleasure doing a WOD with you, I cant wait til our “all client throwdown” and our “functional fitness” challenge.

  • Stavros@DiabloCrossfit

    Coming from a stud like you I really appreciate that comment. BTW, it’s officially been 2 years to the day that I did my first WOD at the Shed (also was my 1st CF WOD). Couldn’t ask for better friends or a better place to shed blood, sweat, and tears!

  • Jared

    I think you two should get a room.

  • jorgy

    i still have a half-chub thinking about you Stav

  • Mark L.

    Jorgie, I remember when I was 20, too, and EVERYTHING gave me a half chub. Watching water boil gave me a half chub… Lectures on the austro-hungarian empire gave me a half chub… or maybe it was the tight pants we wore back in the 80’s…
    Anyway, take an ice bath. It’s great for recovery.

  • Craig

    McFlurry: 15:40 RX. RIP Miguel. I thought about you the whole way. Tragic loss.

    I dropped off the bar after the 9th pull-up at 13:20 and screamed, thinking I had just beat the best at DCF. Walked outside and took a knee when Adam reminded me that I still had a 400m run left! Damn. Gots to read the posts more carefully! 400m after you think you’re done is very tough.

    Great wod.

  • Craig

    On another note, I witnessed some mediocre power cleans today, including on some of our firebreathers.

    In particular: bent arms on the pull & muted hips on the catch! The hips should be tilted and behind your heels on the catch. This is a fast path to back injury and very inefficient. Speed should not compromise form, especially with heavy oly lifts!

  • Dave

    Great workout today eveyone. I have posted the pics JJ took this mornings class at 10. I plan to get the video done in the next few days to share with everyone and post it online. Now for the music to add in… hummmm… Any suggestions?

  • sakura@ CrossFit Solano

    Have yet to do a Kaela weighted pull up. I’ve only tried and got 15#..she’s 21#.

    CFS should be there to help for the move. =]

  • Mountain

    As the Staples button always says: that was easy!

  • Jeremy Jones

    It will be nice to have you Sakura! Tell everyone we said Merry XFitmas.