150409 Thursday – Friday Town Hall Meeting & The Open is Over Party

Don’t forget to smile while doing burpees!


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: Ankle Mobility.


Skill Practice Warm Up: Handstand and HSPU Practice

Before you attempt HSPU’s you should be able to do 15 strict push ups in addition to holding yourself upside down on the wall for 60 seconds. Once you have this base you can practice you HSPU’s down to a couple of ab mats.


Strength Workout: None


Metabolic Conditioning Workout: “Rockhopper” –  15 Minute AMRAP

10 two hand dumbbell ground to overhead –all 4 heads must touch- (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

15 ‘high’ box jumps (Performance:28” , Athletic*: 24”, Health: 20”)

400m run

Scaling Guide:  2.5 – 4.5 Rounds

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

Coaching Tips: Try to do the first round of this as ‘unbroken’ as possible.  On the subsequent rounds, try to run at a hard pace, but then break up the dumbbells and box jumps into smaller sets. If the box height is doable, but frightening to you, ask the coach about doing the prescribed height, but dropping the reps down to 10 or 8 instead of just doing a lower box.

Log your results online by clicking here.

Compare To: 13 – 09 – 17


Optional ‘Cash Out’: None


Do you want to get the daily workout emailed to you each night? Sign up on the right side of the Workout of the Day page HERE. You will get an email each night when the blog is published.

Recommended Posts