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https://diablocrossfit.com/event/diablo-holiday-party-2017 Dynamic Warmup: Minute 0–15 Coaches’ Choice Group Dynamic Warm Up Gymnastic Skill: Minute 16–40 Complete 6 rounds alternating every minute on the minute (12 minutes): 5-10 Strict Pull-ups 8-10 Dumbbell Lat Pull-overs Coach notes: Pull-ups: Keep the reps strict and sets as big as possible. Modify with band assistance or seated pull-ups using a […]

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” Benjamin Franklin Dynamic Warm-up:  Minute 0 – 20 Coaches’ Choice Group Dynamic Warm-up Running Warm-up Workout: Minute 21-50 Complete for time: (23 minute time cap) 1 Mile Run Rest 3 minutes then, Complete 2 rounds

“The limits of the possible can only be defined by going beyond them into the impossible.” Arthur C. Clarke Dynamic Warmup:  Minute 0 – 10 Coaches’ Choice Group Dynamic Warm Up Row’d Royalty Rowing Skill Work: Minute 11 – 25 6 Sets of 100m/120m with 30s to 1min of rest between each 100m/120m. 2x 100m/120m

Dynamic Warmup:  Minute 0 – 20 Test a Lift: Minute 21 – 40 1 Rep Max Snatch and/or 1 Rep Max Clean & Jerk Coach Notes: Start with either the Clean & Jerk or the Snatch after your warm-up. Feel free to spend the whole time in class working up to an Olympic Lifting Total:  Max Snatch

Sign up & test your Oly lifts on Saturday! This is a fun & free event – everyone is invited. If you don’t want to lift, please come cheer on our lifters! https://diablocrossfit.com/event/diablo-strong-winter-classic   Workout: Minute 21 – 40 “11.6+”  – Franrap CrossFit Games Open Workout 11.6 (7min version) Complete as many rounds and reps possible

Have you signed up for our annual Holiday Partay?  It’s Saturday, January 6th.  Scroll down for details! Dynamic Warmup:  Minute 0 – 25 Coach’ Choice Group Dynamic Warm Up Stability Warm Up: 3 Different Drills 1 Set of 18 “Clocks” or “Toe Taps” – Standing on the left foot, touch the ground with the right

“I think in terms of the day’s resolutions, not the years’.”  Henry Moore https://diablocrossfit.com/event/diablo-strong-winter-classic   Dynamic Warmup:  Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Strength: Minute 21 – 45 Clean & Jerk 6 sets of 2 Cleans + 1 Jerk (split jerk or push jerk) Coach notes: Warm-up to 65% of your

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8 Start-Up Training Sessions with a Diablo Coach First CrossFit class with a Diablo Coach partner Nutrition consulting session with a Diablo Nutrition Coach Comprehensive body measurement analysis on our InBody Machine Couples: $499*