Thank You to Our Team Sponsors!

Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill

Where: Del Mar Fairgrounds in San Diego – https://goo.gl/maps/QhZA7dj2RRo

When: May 13th – 15th (Friday to Sunday)

Who’s Competing: Alessandra Pichelli as an Individual –http://diablocrossfit.com/team-diablo-crossfit-anejo/#Alessandra

Team Diablo CrossFit Anejo: Kaitlin Kopp, Kayla Clark, Vanessa Santillan, Whitney Heuser, Jamie Lee, Kyle Kleinschmidt, Kyle Zozaya, & Pete Lemone. Coached by Payam Saljoughian.

Buy your regional tickets here – https://www.cuetoems.com/cfregion_2016/OnlineTicketSales.aspx?l=ca

Get your plane ticket here – https://www.kayak.com/flights/SFO,nearby-SAN/2016-05-13/2016-05-15

Or Drive – https://goo.gl/maps/TEZzq7qTBzx

Accommodations: Your best bet is to rent an house from AirBnb with a group of fellow DCFers. Not only can it be cheaper, but you will have a kitchen to cook all your meals in. https://www.airbnb.com/s/San-Diego–CA–United-States?guests=6&checkin=05%2F13%2F2016&checkout=05%2F15%2F2016&ss_id=9w6tbdva&source=bb&s_tag=Q0N0F6Gz

Shirts: Are Here!

Diablo CrossFit 2016 Black Regional Shirt


Mobility: Hip

Skill Practice Warm Up: None

Strength: 5×3 Front Box Squat 12 of 15 (5 sets of 3 reps, same weight across, approximately 90-100% of max front squat).

Super Set: 5×5 Strict Handstand Push-ups (or progressions), for depth (but stick with the same height for all sets)

Metabolic Conditioning:  “Medusa”

For Time:

15-10-5 Front Squats (135/*83/63)

30-20-10 Ab Mat Sit ups (Modified Reps scheme 20-15-10)

After the last round of sit ups, complete a 400m Run.

Scaling Guide: 5-9 Minutes

*Coaches Notes: Be sure to choose your weight wisely.  You may want to do the first round of squats in two sets, and try and keep the last two rounds unbroken.

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

Log your results online by clicking here.

Compare to: New Workout

Optional ‘Cash Out’: 10 minutes of mobility

Recent Posts