150410 Friday – TONIGHT! Town Hall Meeting & The Open is Over Party

WHEN: TONIGHT! 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: Shoulder Mobility.


Skill Practice Warm Up: None.


Strength Workout: 3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 Jerk (“strong effort” – increasing load each round)

As the weight starts to get heavy drop the barbell to the ground and have someone help you get it back in the rack. When dropping the barbell think about letting it go and stepping backwards instead of pushing it forward to drop it, its better on your shoulders.

Super Set: Single Arm Ring Rows

8 x 3 (8 sets of 3 reps “across,” at the same angle for all sets)

Keep your shoulders square. If needed keep the non ring rowing hand out in front of you and even with the ring so you don’t slouch.


Metabolic Conditioning Workout: “Pran” (push press only Fran).  For time.

21 – 15 – 9

Push press (Performance: 115lbs, Athletic*: 73bs, Health: 45lbs) – from the floor

Pull up (Health: band assisted)

*Women’s Rx

Compare work/power outputs and times to: Fran and Stan.

Scaling Guide:  3 – 7 minutes.

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

Coaching Tips: Just like Fran be strategic with your sets. Unless you expect to do this under 4 minutes break up the set of 21 and 15. The weight is a little heavier than Fran but you don’t have to squat. Make sure to really drive with your legs and let that bar bounce off your shoulders. A push press is more about using your legs than arms, better technique will help you move faster.

Log your results online by clicking here.

Compare To: 12 – 07 – 03


Optional ‘Cash Out’: 2 Minute Row, 1 Minute Burpees, 2 Minute Row


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