Just a little year-end challenge to get you through the Holiday Season and ready for 2026… and, you don’t have to be a member to join the “fun.”
“Every morning we are born again. What we do today is what matters most.”
Buddha
100 DAYS OF DECEMBER – AN “ELITE” FITNESS CHALLENGE
December is one of the toughest months for fitness & nutrition adherence – lots of holiday parties & gatherings, relentless pies, cookies & cakes, excessive alcohol and time away from the gym. Additionally, most of us adopt the “New Year, New Me” mindset: “I’ll get back on track in the new year.” So, I created a fun little, daily challenge to help keep your fitness on track during this difficult month (or, maybe, help you get an early start on your 2026 resolution): “100 Days Of December.”
Here’s how it works: every day of December, complete 100 repetitions of any combination of Squats, Push Ups, Pull-Ups, Sit-Ups or Toes-to-Bar. You can choose any of the movements, spread the reps out over the full day, and break them up however you want. You can make it as hard (or easy) as you want. Just end the day with 100 total reps completed. Here’s some examples:
Easy:
- 5 Rounds of: 2 Pull-ups, 3 Push-ups, 5 Squats, 10 Sit-ups
- 50 Sit Ups, 50 Squats
- 10 Rounds: 1 Pull Up, 2 Push-Ups, 3 Squats, 4 Sit Ups
Hard:
- 100 Squats for Time
- 50 Toes-2-Bar & 50 Push Ups
- 20 Push Ups, 20 Sit Ups, 20 Pull Ups, 20 Squats, 20 Toes-To-Bar
One of the things that I really like about this challenge is that workout design is up to YOU. You’ll learn how to program to accommodate your work and training schedule, your fitness level, and your motivation (some workouts are more motivating that others!). I recommend creating a “benchmark” workout in the first week – and then, at the end of the challenge, repeat the workout and compare your results. It’s entirely up to you. And remember, you can spread the 100 repetitions requirement over the entire day!
IMPORTANT: Your class workouts do NOT count toward your daily challenge requirement! If you do one of the movements in class, I suggest that you program your challenge workout with different movements.
And remember, if you are a Diablo member, be sure to log your workout on the Diablo PushPress app, under the “100 Days of December” Track. And, be sure to post your workout design in the notes (so we can share!).
#itsup2us
HOLIDAY HOURS, EVENTS & UPDATES
- Fri, Dec 12, 7:00PM – Diablo’s Annual Holiday Party at the Back Forty Texas BBQ Roadhouse & Saloon in Pleasant Hill! – RSVP ON THE APP – We’ll have the upstairs banquet & bar area all to ourselves for dinner, drinks, fun and dancing. Please be sure to RSVP on our app – for your partner too. Don’t miss this!
- Fri, Dec 12: Last Class – 4:30PM. Gym Closes at 5:30PM (so we can get to the party!)
- Mon & Tue, Dec 22 & 23rd: First Class: 5AM. Last Class: 5:30PM. Gym Closes at 7:00PM
- Wed, Dec 24 (12 Days of Christmas): First Class: 7AM. Last Class: 11:30AM Gym Closes at 1:00PM
- Thu, Dec 25: CLOSED – Merry Christmas!
- Fri, Dec 26: First Class: 8AM. Last Class: 4:30PM. Gym Closes at 6:00PM.
- Sat & Sun, Dec 27 & 28 – Normal Schedule
- Wed, Dec 31: First Class: 8AM. Last Class: 12:00PM. Gym Closes at 1:30PM.
- Thu, Jan 1: First Class: 8AM. Last Class: 12:00PM. Gym Closes at 1:30PM.
- Fri, Jan 2: First Class: 7AM. Last Class: 4:30PM. Gym Closes at 6:00PM.
STRONG EVOLUTION!
Beginning in December, our Strong Olympic Lifting program is evolving to create more focus on individual lifts for our CrossFit community while providing a more comprehensive coaching program for our Strong Barbell Club members.
STRONG CLASS UPDATE: Our Wednesday, 1 hour, Strong One class has proved very popular – with a focus on a single lift (Snatch OR C&J plus a primer & accessory) – so we’ll be using this 1-hour, single lift format for all of our Tue/Thu/Sat Strong classes.
STRONG BARBELL CLUB: For our Olympic Lifting Competition Athletes (or anyone who wants more Oly coaching) – our Strong Barbell Club Class will meet two times a week for 90 minutes and provide a more comprehensive coaching experience, including accessory and strength programming for Olympic Lifting, drills and “after class” accessory work and one-on-one performance tracking & feedback via TruCoach. Contact Diablo Strong Team Coach Corey about our Strong BBC schedule and pricing.
2025 TURKEY RUCK
It was another epic year for our 19th Annual Turkey Ruck! 120+ members braved the cold (and parking!) to complete Jamie Lee’s 4k-ish CrossFit obstacle trail run (or cruise the stroller course) at Hidden Lakes Park in Martinez. THANK YOU to our awesome Diablo family for supporting this crazy event every year and being a big part of our Thanksgiving.
PROGRAMMING ** THIS WEEK **
- Mon: ROWx3: Complete 3rnds for time – 1k Row, Rest 2m, 500m Row, Rest 1m, 250//300m Row, Rest 30s
- Tue: Core Stamina. Metcon: HPC & Lunge – 3RFT: 12 BJs, 8 DB HPC, 50′ FC Lunges
- Wed: Primary Strength: Deadlift 5×5. Core Blast.
- Thu: Rope Climbs – Burpees – SB Carry: Amrap 18m – 2 Rope Climbs, 12 Burpees, 200m SB Carry
- Fri: 2nd Strength: Back Squat + Press. Metcon: “Annie”
- Sat: Row-Pull-Up-Bench Press: Amrap 9-6-3m (2m Rest) – 20/30c Row, 9 Pull Ups, 6 Ring Dips
- Sun: 5RFT – 10 DB HPC, 10 DB PP, 100m Farmer Carry, 200m Run
CRAIG’S LIST – Here’s a few holiday gift recommendations for the CrossFitter on your list:
- The CrossFit Store – Is Better than EVER in it’s history. Much of the clothing is LEGIT – cool designs, nice materials and great fit. Check out their new arrivals.
- CrossFit’s partner recommendations: Give The Gift of Fitness This Season
- Fav Fitness Apparel: Vuori, LSKD and of course, Lulu.
- Go Big! – Every CrossFitter would LOVE a new Erg – Row, Ski or Bike – from our friends at Concept2
Make it an awesome week!
Craig
