“DT”, “Chelsea”, HSC Test, Strength for Aging & Astronauts, Placebos – The Week Ahead 2.17.19
Thanks @makewodsgreatagain PRESIDENTS’ DAY REMINDER: Hours: 8AM – 8PM Canceled: CF 5A, 6A & 7:30P. SuperF!T 8:30A Added: CF 8A THIS WEEK’S WORKOUTS For this week’s workouts & scaling, please visit our website or Sugarwod ⚬ Mon: HSClean 6×1. Metcon: 3x AMRAP2m – Single Arm DB Hang Cleans, Lunges & Strict Situps. ⚬ Tue: ???? […]
The Week Ahead 12.29.19
“A year from now you will wish you had started today.” Karen Lamb HOLIDAY SCHEDULE: Regular Hours on Mon, 1/30. New Years Eve, early close (1PM). Jan 1: 8A – 12P (4 classes). Jan 2 – 5: regular hours. Click here for the full Holiday Schedule POST-HOLIDAY PARTAY AT BACK FORTY – JAN 25TH!! Come […]
The Week Ahead 11.04.19
“The inspiration you seek is already within you. Be silent and listen.” Rumi Let me start this week with a big “THANK YOU” from me and Yvonne for your support and help with 20.4 Live at Diablo! It was a distraction from our day-to-day fitness, but turned out to be a fun event and quite […]
November 2019 Programming Review
PROGRESSIONS: √ Primary: Tempo Front Squat √ Secondary: Deadlift √ Skill: L-Sits & Strict Pullups BENCHMARKS: √ Lifts: Front Squat & Push Jerk 1RM √ CF Girl: “Helen” √ CF Hero: “Cofflin”
The Week Ahead 10.21.19
“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: […]
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 […]
The Week Ahead 7.28.19
“Consistent fitness happens when you crave the feelings of a hard effort, the satisfaction of completing the workout, the endorphins. Find the immediate gratification. Make it a drug.” THE CROSSFIT GAMES BEGINS ON THURSDAY!! Best way to watch online: THE ROGUE IRON GAME Daily Schedule – its shorter and Madison is Central Standard time. Diablo […]
July 2019 Programming Review
JULY 2019 Programming Progressions Primary Strength: SQUAT CLEAN Secondary Strength: JERK Skill: ROPE CLIMB Benchmark Workouts CrossFit Girl: FRAN! Notable: 500m Row Lift: Clean & Jerk 1RM Click for downloadable PDF
The Week Ahead 6.19.19
“You can’t expect to hit the jackpot if you don’t put a few nickels in the machine.” Flip Wilson A QUICK LOOK BACK Diablo Double Dutch was a blast. 18 Teams competed – scaled, masters and open. Congratulations: 1st Place: Touch & Go Teachers – Whitney & Brittany 2nd Place: The Big Tunas – Fabian […]
The Week Ahead 6.12.19
“There is no influence like the influence of habit.” Gilbert Parker A QUICK LOOK BACK PRs All Day: May was a big PR Month..and we know lots didn’t write ‘em down! Check it out. Murph: Almost 200 members did Murph on Memorial Day! It was a memorable day and an awesome way to honor our […]
