Daily Workout

Good news! Insider info, Shannon got robbed, Parking lot wods, Jay hates the Assault Bike, Podcast II, Vitamin C … the Week Ahead 5.04.20

“May your choices reflect your hopes, not your fears.”  Nelson Mandela GOOD NEWS AT LAST!  Our Payroll Protection Program Grant application was approved by the SBA on Wed! This is a huge win for Diablo and puts us in a much better position financially to return to normal when the SIP is lifted. THE PLAN …

Good news! Insider info, Shannon got robbed, Parking lot wods, Jay hates the Assault Bike, Podcast II, Vitamin C … the Week Ahead 5.04.20 Read More »

Opening Day, no news, all the barbell, the big fix, anti-oxidants are overrated…The Week Ahead 4.27.20

SHELTER IN PLACE EXTENDED TO JUNE 1! “The costs of your good habits are in the present. The costs of your bad habits are in the future.”  James Clear OPENING DAY  As of today, we’re planning to open on May 4th. We have not received notice of an extension, but we’re prepared to go longer …

Opening Day, no news, all the barbell, the big fix, anti-oxidants are overrated…The Week Ahead 4.27.20 Read More »

No $ yet, upgrades, Games, Masters, Free Spartan, Shaker Cup #2, Helen & Dork… The Week Ahead 4.20.20

“Start where you are. Use what you have. Do what you can.”  Arthur Ashe FROM US TO OUR COMMUNITY! Yvonne and I are doing well. Thank you for all of your awesome messages of support and hope. We’re grateful for our community and motivated to overcome this crisis and thrive because of you.  NO FUNDS …

No $ yet, upgrades, Games, Masters, Free Spartan, Shaker Cup #2, Helen & Dork… The Week Ahead 4.20.20 Read More »

Recipes, Zoom Schd, Sugarwod Change(!), Trivia Night, Meditate, & Think Fast & Slow – The Week Ahead 4.06.20

“They always say time changes things, but you actually have to change them yourself.”  Andy Warhol DIABLO CLOSURE UPDATE: It’s official, we’re closed until May 4th. And, we’re going to be ok. Of course, we hope that the SIP does not extend further, but we are prepared. We have retained all of our employees and …

Recipes, Zoom Schd, Sugarwod Change(!), Trivia Night, Meditate, & Think Fast & Slow – The Week Ahead 4.06.20 Read More »

Closure update, Online CF Comp, Zoom, 5 Buckets of Death, Atomic Habits, The Week Ahead 3.30.20

Coach Stephen’s Production Assistants helping with Sat Morning Zoom class! “Not having the best situation but seeing the best in your situation is the key to happiness.” Marie Forleo CLOSURE UPDATE: It is very likely that our Shelter-In-Place closure will extend until April 30th. While I’m saddened, it is reassuring to know that we are …

Closure update, Online CF Comp, Zoom, 5 Buckets of Death, Atomic Habits, The Week Ahead 3.30.20 Read More »

SIPFIT, Food Log, Free Nutrition Coaching & Extreme Ownership – Week Ahead 3.23.20

Online & Doing Fine “Be the friend you wish you had.”  Unknown Author NOTHING ABOUT COVID: There’s enough stuff on social media. Let’s focus on ourselves, our family, our friends, our fitness and our happiness! SIPFIT IS A HIT:  I’m kinda diggin’ the at-home workout thing. It’s really been a motivating shot-in-the-arm for me and …

SIPFIT, Food Log, Free Nutrition Coaching & Extreme Ownership – Week Ahead 3.23.20 Read More »

Covid19, FBB, F!T, Why?, Creatine & Carbs.. The Week Ahead 3.9.20

“When you compete against everyone else, no one wants to help you. But, when you compete against yourself, everyone wants to help you.”  Simon Sinek, “Start With Why” WHY:  Motivated by my re-read of “Start with Why” by Simon Sinek, I’ve been thinking about my “why”. Mine is pretty simple: to make life better with …

Covid19, FBB, F!T, Why?, Creatine & Carbs.. The Week Ahead 3.9.20 Read More »

Coronavirus, Find Your Butt, Bodybuilding, More F!T & The Bomb – The Week Ahead 3.02.20

“An amateur practices until they can play it correctly, a professional practices until they can’t play it incorrectly.”  Unknown CORONAVIRUS  The Coronavirus is in the Bay Area. As with the flu, be sure to wash your hands often and avoid the gym when you’re sick. Our staff will be wiping down public areas more often and we’ll …

Coronavirus, Find Your Butt, Bodybuilding, More F!T & The Bomb – The Week Ahead 3.02.20 Read More »

March 2020 Programming

Progressions √ Primary: Snatch √ Secondary: Clean & Jerk √ Skill: Chin Ups & Ring Dips Notable Workouts √ CrossFit Girls: “Annie & Angie” √ CrossFit Hero: “Danny” √ Lifts: Snatch & C&J EMOMS √ Other: 2K Row