Week 5: January 29-February 4, 2018
Full workout descriptions, coaching notes, scaling guides and modifications for members can be found on Sugarwod. MONDAY 1.29.18 CROSSFIT Strength: 1 Rep Max Back Squat Test Complete 1 – 1 – 1 – 1 – 1 Metcon: For time, 21 – 15 – 9 Deadlift #155/225 (M55: #135/185) Burpee Over Bar DIABLO F!T Conditioning: Complete 3 rounds […]
Week 4: January 22- 28, 2018
Full workout descriptions, coaching notes, scaling guides and modifications for members can be found on Sugarwod. MONDAY 1.22.18 CrossFit Skill: Power Snatch technique Over several sets, build to the Metcon weight requirement or slightly above Metcon: Complete as many rounds possible in 15-minutes of: 5 Power Snatch #95/135 (M55: #75/115) 10 Box Jumps 20”/24” 15 […]
Week 3: January 15-21, 2018
Full workout descriptions, coaching notes, scaling guides and modifications for members can be found on Sugarwod. MONDAY 1.15.18 CrossFit Metcon: “Tabata Something Else” Pull ups Push ups Sit ups Squats F!T Conditioning: “Tabata Plus” Pull ups Push ups Sit ups Squats Core: 4 rounds 45 sec Jefferson Curl (3-5sec hold at the bottom) 15 sec […]
Thursday, January 11, 2018 – 1st Row’d Royalty Workout Announcement with Alessandra Pichelli!
Diablo’s Alessandra Pichelli will be announcing the Row’d Royalty 1st Workout Tonight at 5 PM on Facebook! All scores must be submitted by Monday, January 15th at 5PM. Watch it live on Facebook. Have you registered for Row’d Royalty yet? CROSSFIT Metcon: Complete as many rounds possible in 23 minutes. 35 Double-unders 7 Handstand Push-ups (modify: […]
Wednesday, January 10th, 2018 – January Nutrition Challenge: H2O
JANUARY NUTRITION CHALLENGE! As part of our #fitnessisalifestyle campaign, I am going to create small nutrition challenges that you can work on each month! The goal isn’t perfection here.. it’s just to become a “little bit better” than you were yesterday. This is how we create new habits and lasting change. Let’s use each other […]
Tuesday, January 9th, 2018 – Row’d Royalty starts January 11th!
CROSSFIT Strength: Back Squat 5 sets of 5 reps @ 75-80% (high bar) Coach notes: Second session of the current cycle. Keep all 5 sets between 75-80%.of your 1RM Drill the setup by sequencing engagement of your hips, core & breath between reps every set. If you do not know your 1 rep max, work up to […]
Monday, January 8th, 2018 – Row’d Royalty Begins Jan 11
On Saturday, we said farewell to our Alamo location with a workout dedicated to the amazing community who made this place incredibly special. Thank you to our Alamo community for all the great workouts, friendships and fun. We love you! CROSSFIT Strength: Push Press: 5 sets @ 10-8-6-4-2 Coach notes: Complete unbroken reps of 10 – […]
Sunday, January 7th, 2018
Did you miss our 2018 Update Email? Row’d Kill is back! (5:30AM in PHill) AlamoF!T includes Core & Accessory Challenge 55 New Website WOW – Workouts of the Week! OPEN GYM in PHill on Sat & Sun until 6PM! Click here for all the details. Workout: Max Weighted Pull-up in 7-minutes Work up to a 1 […]
Saturday, January 6th, 2018 – #rememberthealamo
Today marks the end of a very cool era: the last workout at Diablo CrossFit Alamo. With very heavy hearts we will remember the friendships forged, lives changed and tremendous fun at this very cool little affiliate in Alamo, California. And so, we will honor this great box and amazing community with a workout named: […]
Friday, January 5th, 2018 – Holiday ParTay is Saturday. Dry Caveman begins Sunday.
“Life is really simple, but we insist on making it complicated.” Confucius Every year, after our Post Holiday Party until Valentine’s day, many Diablo members pledge to not consume alcohol. It’s a great way to detox from the holidays, lose the stubborn pounds, and check-in with ourselves. Dry Caveman 2018 Pleasant Hill & Alamo: January […]
