150408 Wednesday – Friday Town Hall Meeting & The Open is Over Party

WHEN: Friday April 10, 2015 @ 6:00 pm – 8:00 pm

WHERE: Diablo CrossFit Pleasant Hill

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 a 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!


Mobility: Hip Mobility.


Skill Practice Warm Up: None


Strength Workout: Back or Box Squat – Session 5.

8 x 1 (8 sets of 1 rep, “across,” same weight for each set)

This should be the first time you have added weight since we started the cycle. If you hadn’t noticed we have been adding reps each session (8×1, 7×2, 6×3) while the sets decreased (Hopefully you kept the same weight for all those sessions). Now it is time to increase your weight by 10 – 20lbs and we will repeat the process. The weight still shouldn’t be very heavy, think 80 – 85%.

Superset: Half kneeling single arm dumbbell strict press

8 x 2 (8 sets of 2 reps, “across,” same weight for each set) Always start with your weaker side. The knee on the ground should be the same side as the strict press. If last weeks sets of 5 felt easy go ahead and increase by 5lbs.


Metabolic Conditioning Workout: “Allegiant” – 8 minute AMRAP.

5 Hang Power Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs)

10 Back Squats (Same)

10 Burpees over the Bar

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

Scaling Guide:  3.5 – 6 Rounds

Log your results online by clicking here.

Compare To: New Workout


Optional ‘Cash Out’: Rest 3 Minutes then do an extra round.


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