Sunday, January 7th, 2018
Did you miss our 2018 Update Email? Row’d Kill is back! (5:30AM in PHill) AlamoF!T includes Core & Accessory Challenge 55 New Website WOW – Workouts of the Week! OPEN GYM in PHill on Sat & Sun until 6PM! Click here for all the details. Workout: Max Weighted Pull-up in 7-minutes Work up to a 1 […]
Saturday, January 6th, 2018 – #rememberthealamo
Today marks the end of a very cool era: the last workout at Diablo CrossFit Alamo. With very heavy hearts we will remember the friendships forged, lives changed and tremendous fun at this very cool little affiliate in Alamo, California. And so, we will honor this great box and amazing community with a workout named: […]
Friday, January 5th, 2018 – Holiday ParTay is Saturday. Dry Caveman begins Sunday.
“Life is really simple, but we insist on making it complicated.” Confucius Every year, after our Post Holiday Party until Valentine’s day, many Diablo members pledge to not consume alcohol. It’s a great way to detox from the holidays, lose the stubborn pounds, and check-in with ourselves. Dry Caveman 2018 Pleasant Hill & Alamo: January […]
Thursday, January 4th, 2018
Dynamic Warmup: Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Strength: Minute 21 – 40 Back Squat: 6 sets of 6 reps at 70-75% Coach notes: This is a “high-bar” back squat. We are starting a new strength cycle this week. The cycle starts light for a lot of reps. This is a […]
Wednesday, January 3rd, 2018 – Holiday Party RSVP Please!
“I think in terms of the day’s resolutions, not the years’.” Henry Moore https://diablocrossfit.com/event/diablo-holiday-party-2017 Dynamic Warmup: Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Dumbbell (Kettlebell) Strength: Minute 21 – 40 Complete 6 rounds alternating every minute on the minute (12 minutes) 8 Dumbbell (or KB) Tall Kneeling Strict Press 30 seconds Max […]
Tuesday, January 2nd, 2018
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 […]
Monday, January 1st, 2018 – Happy New Year!
“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 […]
Sunday, December 31st, 2017 – Row’d Royalty is Coming!
“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 […]
Saturday, December 30th, 2017 – Diablo Winter Classic
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 […]
Friday, December 29th, 2017 – “11.6+” Franrap
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 […]
