The Week Ahead 9.16.19

“Pursue the things you love doing and then do them so well that people can’t take their eyes off of you.” Maya Angelou AMAZING GRACE – OCT 5th – This year all donations for our Amazing Grace event will go to save the dogs!  Every year since 2008, our Diablo community comes together to do

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Amazing Grace Charity Event Oct 5

Amazing “Grace” Every year since 2008, our Diablo community comes together to do the CrossFit “girl” workout “Grace”:  30 Clean & Jerks for time (#135/#95). Donations for the event have benefitted the “Barbells for Boobs” organization (Breast Cancer Awareness) and in 2018, the family of DCF’r Sarah Aronsen. Diablo’s “Amazing Grace” event has raised $10’s

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Intramural Open 2019.2

Diablo CrossFit Intramural Open October 10th – November 11th 2019 is the year of TWO CrossFit Games Open competitions – the 1st stage of the journey to find the Fittest Man & Woman in the world. The 2020 CFG Open has been moved to October in order to make room for more Sanctional Qualifying Events

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The Week Ahead 9.09.19

“I may not have gone where I intended to go, but I think I have ended up where I intended to be.” Douglas Adams WE LOST TWO OF THE BESTThis week the weightlifting community was stunned to learn of the passing of legendary weightlifting coach, Glenn Pendelay. Glenn, age 48, was a force in the

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“None-to-One” – 4 Week Pull-Up Clinic

PULL-UP CLINIC Some of the biggest smiles in training come after people achieve their first strict pull-up.  People feel a great sense of accomplishment when they can lift their head above the bar with their own strength.  We developed a 4-Week Pull-Up Program, designed to improve performance just for this. This 2 days-per-week class is

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The Week Ahead 9.2.19

“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.” Carl Jung Welcome Contra Costa CrossFit Community! On Thursday last week, Contra Costa CrossFit closed their doors due to personal obligations. The owners, Larry & Alyssa Anair have been friends of Diablo for many years so, they reached out to me to

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September Programming Review

SEPTEMBER PROGRAMMING PROGRESSIONS √ PRIMARY PROGRESSION: Barbell Cycling √ SECONDARY PROGRESSION:  Lunges & Ring Rows √ SKILLS PROGRESSION: Open Skills EMOMs SEPTEMBER BENCHMARKS √ Lift: Snatch 1RM & C&J (15.1b) √ CF Open: 15.1a & 15.1b √ Other: 400m Run DOWNLOAD OUR PROGRESSION CALENDAR

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The Week Ahead 8.26.19

“The real secret of world-class performers is not the daily routines that they develop, but that they stick to them. That they show up, even when they don’t feel like it. Call it drive, call it passion, or call it grit; whatever you call it, it must come from deep within.” ― Brad Stulberg, Peak

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LABOR DAY HOURS 2019

HOURS & CLASS SCHEDULE Aug 31st – Sep 2nd Saturday 8:00AM – 4:00PM CrossFit Class: 8AM, 9AM, 10AM, 1PM & 2PM Strong: 9AMOpen Gym: 8AM – 4PM Sunday 8:00AM – 1:00PM CrossFit Class: 8AM, 9AM, 10AMOpen Gym: 8AM – 1PM Monday 8:00AM – 1:00PM CrossFit Class: 8AM, 9AM, 10AM, 12POpen Gym: 8AM – 1PM

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The Week Ahead 8.19.19

“I surround myself with good people who make me feel great and give me positive energy.”  Ali Krieger, Team USA Soccer, FIFA World Cup Champion 650,000 FISTBUMPS! Diablo CrossFit began using Sugarwod in October, 2016. Since then our community has logged: 134,112 Workouts 649,491 Fistbumps 24,674 Comments At our current pace, we should hit 1

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The Week Ahead 8.12.19

“By doing what you love you inspire and awaken the hearts of others.” Satsuki Shibuya THE 2020 OPEN BEGINS OCT 10, 2019! Get ready! The Open is coming. Our friends at the Morning Chalk Up got the scoop on the next CrossFit Games Open:  Start date: Thu, 10/10 End date: Mon, 11/11 Diablo will be

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August 2019 Programming Review

August 2019 Progressions PRIMARY STRENGTH: Clean & Jerk SECONDARY STRENGTH: Over Head Squat GYMNASTIC SKILL: Toes-to-Bar August 2019 Benchmarks Strength: Clean & Jerk CrossFIt Girl: Nancy Other: 500m Row

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