Sunday June 26th 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: Spend 5 minutes working with a LAX Ball in the Hips, then work some Banded distraction.  

Warm Up Drills:  2 Rounds of: 20’ Banded Walking Drills with 10-15 GHD Hip Extensions.

Workout:  For time: 10 – 8 – 6 – 4 – 2 of:

  • Deadlift (95/155/225)
  • Burpees
  • 200m Run

*Run stays consistent all 5 rounds.  **If you can not keep the run unbroken, scale it back to a 100m Med ball run.  Just make sure you are keeping those feet moving.

Competition Programming: Deadlift 185/275

Diablo F!T: 10 Minutes of Every Minute on the Minute of:

  • 8 KB Sumo Deadlift High Pulls (Comp: go heavy)
  • 6 Sit Ups/ Toes to Bar
  • 4 Burpees If you can’t complete recommended reps in the minute, Take the next minute to Plank for 30 Seconds, until the next round begins.

-Rest 1 Minute then:

Every 2 Minutes  for 5 rounds complete Run 100-200m Med Ball Run (Try to keep a steady split)

Competition Programming: 2 Burpee Muscle ups or 3 Burpee pull ups

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

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

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