“Awareness is the greatest agent for change.” Eckhart Tolle 20.4 LIVE UPDATE! TICKETS ARE AVAILABLE NOW FOR MEMBERS ONLY!! ** Important ** – our 20.4 Announcement will sell out. Tickets for non-members go on sale on TUE, Oct 22nd. PLEASE buy your tickets now it you want to be a part of this awesome event: …
JOIN US FOR 20.4 LIVE! Diablo CrossFit has been selected to host the 20.4 CrossFit Games Open Announcement on October 31st! So, we’re going to make it a party! Join us to watch the Announcement LIVE! on site. We’ll have drinks, a pre-show entertainment, food truck, and special guests. This is going to be an …
“Kind words do not cost much. Yet they accomplish much.” Blaise Pascal FRIDAY NIGHT LIGHTS WAS AMAZING! More than 150 Diablo members have registered for the Open. That’s 25% more than February. And Friday night lights was crazy. Thank you to everyone who came, did the workout, helped with set-up and take-down and especially judges! …
2019 has brought us two Opens and has some CrossFit Affiliate owners wondering if they should participate. The Open brings with it a lot of extra work for sure, especially if affiliates host a Friday Night Lights or Saturday Main Event. Recruiting and certifying judges, tabulating and approving scores and other administrative tasks add numerous …
“Happiness is not something ready made. It comes from your own actions.” Dalai Lama THANK YOU! This year we really changed gears for our Amazing Grace event (formerly Barbells for Boobs). Earlier this year, Yvonne and I watched a Netflix documentary called “Life In the Dog House” about 2 men’s efforts to save thousands of …
History of The Open at Diablo The CrossFit Games is a 13 year old competition event to determine the fittest athletes in the world. The 1st stage of the CrossFit Games is the OPEN – an online competition that lasts 5 weeks, with one workout announced each week. Everyone of all abilities are encouraged to …
“Perfection is not attainable, but if we chase perfection, we can catch excellence.” Vince Lombardi PROGRAMMING – It’s gonna be an awesome week!! Mon – Strength: BB Complex (DT): DL, Clean, Jerk. Metcon: Partner Assault Bike intervals Tue – Metcon: 4RFT: 400m Run, 6 BMU, 8 HSPU Wed – Strength: BSquat 5×5. Metcon: 5RFT 10 DB …
October Progressions OCTOBER PROGRESSIONS Primary Strength – Back Squat Secondary Strength – Power Clean & Snatch Skill/Open Recovery – Monostructural Conditioning NOTABLES The OPEN! CF Girl: “Grace” Back Squat 1RM (7×1) Click to Download our Progression Calendar Diablo CrossFit’s daily workout Programming is available on Sugarwod for $24.99 a month! Our easy-to-implement Programming includes: 30 …
CrossFit 10yr+ Affiliate Gathering, Sep 20-22, 2019 10 Year Affiliate Reunion – My wife, Yvonne, and two of our Diablo Coaches (Jamie Lee and Andrew) were able to attend the CrossFit 10 Year Affiliate Owner Re-union in Whistler, BC last week. The venue was amazing – the wildlife and scenery make it a must-visit destination for …
“Life is a succession of lessons which must be lived to be understood.” Ralph Waldo Emerson Here we g-Open again: Halloween Version. Diablo CrossFit has been selected to host a live Open announcement for 20.4 on Halloween!! Details soon. 10 Year Affiliate Reunion – Yvonne and Coaches Jamie Lee and Andrew were able to attend the CrossFit …
“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 …
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 …
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 …
“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 …
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 …
“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 …
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
“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 …
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
“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 …
2447 Estand Way,
Pleasant Hill, CA 94523
844.438.3422
info@diablocrossfit.com
M – Th: 5:00 A – 8:30 P
F: 5:00 A – 7:30 P
Sat: 8:00 A – 4:00 P
Sun: 8:00 A – 4:00 P
