Masters Rx+ Class Today with Coach Monica
(the “Post Coach Craig Era”)
OPEN (& QUARTERFINALS!?) PREP BEGINS NOW
Our Sunday Masters Rx+ class is growing in preparation for the 2026 competition season. Rumor has it that The CrossFit Games will announce the entire season schedule very soon – including a possible return of the Quarterfinals!?!
“I have decided to stick with love. Hate is too great a burden to bear.”
Martin Luther King, Jr.
MORE CROSSFIT. LESS HATE. On September 11th, I came into Diablo at 5AM carrying the weight of 9/11 memories and the loss of Charlie Kirk. I worried my heavy mood would affect our members. But as the class filled, conversations started, and the energy picked up, everything changed. By the end—music blasting, athletes crushing heavy clean & jerks, and me shouting encouragement—I felt completely renewed. That morning reminded me how powerful in-person connection and shared effort can be—not just for fitness, but for lifting each other up and building true community even among people with varied backgrounds and beliefs.
Over the last five years there has been an increasing amount of anger and vitriol in social media especially in the political world, and even in the CrossFit world. Social media anger and hate attract attention (and “likes”) and often evoke strong emotional reactions including anger, stress and anxiety. Left unresolved, anger, stress and anxiety can lead to longterm mental disorders and sometimes, horribly irrational responses. I’m speculating, but 3+ years of lockdowns and other isolation measures severely reduced our physical and emotional human interactions. Instead, many people moved online which lacks authentic, real-time, emotional connection.
Human connection and meaningful conversation are essential for our well-being—and when you add a tough workout, the benefits multiply. Isolation, on the other hand, takes a toll. That’s why CrossFit affiliates are more than just fitness spaces. As Greg Glassman once said, they’re ‘a lifeboat in a sea of chronic disease.’ Today, CrossFit Affiliates are also harbors of connection in a vast sea of isolation.
#itsup2us
RING MUSCLE UP CLINIC – Coach Jackson has helped numerous athletes get their first muscle up. Perhaps he can help you too! Join him on Sunday, Sep 28th at 1PM for a skill clinic dedicated to the elusive Ring Muscle Up. Jackson will take athletes through an extensive warm-up and core activation prep. This clinic will include progressions and drills to help athletes get up and on top of the rings. Athletes will leave with a better understanding of the mechanics of a ring muscle up, tips for linking ring muscle ups as well as several drills and exercises to improve technique or deliver a first ring muscle up.
Register in the Diablo App > “Events”: $45.00
JOIN THE CROSSFIT MEDICAL SOCIETY Are you a registered healthcare provider? Join the CrossFit Medical Society and get connected with other health care professionals who CrossFit. You also get access to continuing education content and credits to maintain your licenses!
SATURDAY, OCTOBER 4th, 9AM – 2PM
Pick partner for your team (MM / MF / FF ), choose your division (Scaled or Open) and register on the Diablo app! We’ll have 3 partner workouts plus a fun “floater” workout. You’ll have a great day of fitness with friends.
PROGRAMMING ** THIS WEEK **
- Mon: Run & C&J – 2RFT: 800m Run & 15 C&J #95/135
- Tue: Bike, WW, BMUs – E3MOM x 5: Buy in: 12/18c Bike, then Amrap: 5 Wall walks & 5 BMUs
- Wed: Front Squat! Don’t Skip Leg Day – 4×2
- Thu: Jump & Press. Metcon: Jump Rope & Situps. Amrap 7m: 30Dus, 20 Situps
- Fri: HPC. Metcon: Power Snatches & Burpees – E2MOMx4 (30s rest): 10 Power Snatches & Max Burpee over Bar
- Sat: JACKIE! (CF Girl Wod). 1k Row, 50 Thrusters #33/45, 30 Pull Ups
- Sun: LOADED CARRY, JUMP & PRESS. Sand bag get ups & carries. Metcon: Amrap 8m – 12 Box Jumps, 12 DB SA Strict Press #35/50
CRAIG’S LIST: I’m studying for my CrossFit Level 3 exam in October and have been digging up some great CrossFit video content to help with preparation. There is some terrific OG video content for anyone who wants to know the science behind the amazing methodology. I highly recommend the following for everyone:
- The Purpose Of CrossFit – Part 1 (Greg Glassman) – this is the 1st part of the Level 1 certification and a brilliant explanation of fitness and definition of CrossFit
- The Purpose of CrossFit – Part 2 (Greg Glassman) – if you watch Part 1.. you’re gonna want to watch the rest for sure!
Make it an awesome week!
Craig
