Saturday June 25th 2016 – Anejo Game Night

Anejo Game Night Diablo CrossFit Anejo Post Practice

Please join us Friday July 8th starting at 7:00pm for the second annual Anejo Game Night! (Last class is at 5:00pm) This fun filled night of entertainment and eating is a fundraiser to help our team get to Carson! There will be dinner and drinks for everyone so come hungry. We will have a designated and supervised kids area so you can enjoy your self whether you are playing poker, singing karaoke, or playing corn hole Cider in hand.

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: Friday July 8th 7:00pm – 10:00pm

What Games: Poker, Corn Hole, Karaoke

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

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 a movie. Tickets will be sold at the door.

Food & Drinks: El Molino Tacos, Adult Beverages (Cider, Beer, Fireball?), & La Croix


Mobility/ Warm: LAX Ball in upper Back mobility & Banded Walk 30’ Each direction

Barbell Warm up: Clean & Jerk Barbell Warm up (Empty Barbell) YouTube Preview Image

2 Rounds of:

  • 5 Clean Pulls
  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Strict Press
YouTube Preview Image

2 Rounds of:

  • 3 High Hang Power Clean
  • 3 Low Hang Power Clean  with a Squat
  • 3 Jerks
  • 3 Jerk Press’

Diablo Strong:

  • Clean & Jerk 1 – 1 – 1 – 1 – 1 (build up to no heavier than 80%)

Then

  • Back Squat 4 sets of 5 reps @ 70-75%

Workout:  3 Rounds of:

  • 1 Minute Max 20/20’ Sled Pushes (45/90/135)
  • 1 Minute Max Wall Balls (10-8’/14-9’/ 20-10’) Comp (20-9’/30-10’)
  • 1 Minute Max Pull ups
  • 1 Minute Rest

Competition Programming: Chest to Bar Pull Ups / Wall Balls (20-9’/30-10’)


Diablo F!T: Fight Gone Bad Style, 1 Minute on 1 minute off rotating stations.  

  • Sled Pushes
  • Wall Balls
  • Air Bike
  • Pull ups

RomWOD & Skills: This week’s skill is Handstands!

  • Plank
  • Handstand Wall Hold
  • Freestanding Handstand
  • Handstand Walking

Log your workout HERE.

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Don’t have a Beyond the Whiteboard account?, Email info@diablocrossfit.com.

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