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Daily Workout

150708 Wednesday – “Game On”

By July 7, 2015 No Comments

Please join Team Añejo in a fun filled Game Night! As the CrossFit Games have grown in size and popularity, costs have risen dramatically. Athletes have to arrive sooner and stay longer in Los Angeles. Diablo has always provided a daily stipend to all of our athletes to offset the largest expenses, but there is still a shortage. This Fundraiser will assist all the team members with any expenses they will acquire during their trip down to Carson. Bring your competitive self for some games, drinking, and camaraderie.

When: July 17th 6:30-10:00pm

What Games: Poker, Bingo, Catch Phrase, Yahtzee, Grid Pong

Poker is a $20 buy in. There will be a competitors table(s) and beginners table(s) so all levels welcome! Bingo is $3 per card.

Entry Fee: $10 for adults, includes 1 drink ticket. $5 for kids -we will have a supervised kids area with a jump house and projector screen for movies. Tickets will be sold at the door but we would like to know in advance how many poker tables and dealers we will need. 



Mobility: None. Work on your shoulders BEFORE class.

Skill Practice Warm Up: None.

Strength: Push Press – Session 7 (80 – 90%)

5 x 3 (5 sets of 3 reps, “across,” same weight for each set)

Super Set: 5 x 4 DB Split Squat  (5 sets of 4 reps, “across,” same weight for each set)

Metabolic Conditioning: “Game On” – For time.

Rope climbs (Performance: 3 reps, Athletic*: 2 reps, Health 1 rep)

15 power cleans (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

15 shoulder to overhead (same)

15 burpees over the bar (lateral)

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

Scaling Guide:  2:30 – 7 minutes

Coaching Tips: This is just 1 round. So after you get through those rope climbs hit this workout hard and fast. Try and hang on the bar a little longer than you normally would as you will not have to “save it” for another round.  Burpees are lateral, not bar facing, you don’t need to get full extension while jumping over the bar, so stay low and move fast.

Log your results online by clicking here.

Compare to: 2015 – 01 – 10

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

Optional ‘Cash Out’: 400m run, 20 wall ball, 200m run 10 wall ball

Have you downloaded the Diablo App yet? It can do cool things like reserve your space in class, let you know when the Out of the Cave food truck is coming to the gym, and info on upcoming events. Check it out!


Download the Diablo App to register for classes, clinics, and more.

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Don’t have a Beyond the Whiteboard account, email info@diablocrossfit.com to get an invite.

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