Herald was an overwhelming favorite for his passionate energy, his love of CrossFit, and support for Diablo, other affiliates and especially our member community. Herald never turns down requests for media support – with no expectations for compensation (we have to tell him!). He eagerly extends his expertise to our members and their businesses and even to CFHQ. He’s always working to improve his skills and fitness, most memorably mastering the jump rope and sharing his skills with our community. He’s always on hand for Diablo’s community events and competitions, and almost always generates really cool content to help us share our story. When we asked him to MC our live broadcast for a Thu night Live Open Announcement – he delivered (and stole the show!). He’s always smiling and having fun, whether he’s coaching or training. He is our “Tom Jones” of 2025.
“The only thing standing between you and your goal is the story you keep telling yourself as to why you can’t achieve it.”
Jordan Belfort
KEY PERFORMANCE INDICATORS
As a 20-year CrossFit affiliate owner, I’m often asked how we measure the success of Diablo CrossFit. In the business world, that question usually leads to talk of key performance indicators—lifetime value, average attendance, churn, total members. Those metrics have their place, but Yvonne and I have never run Diablo staring at a spreadsheet and sweating over decimals. Our primary KPI has always been simple: can we pay our bills and take care of our team? If the lights stay on and our coaches are supported, we’re doing something right.
Beyond that, the numbers I care about don’t fit neatly into a dashboard. I look at our PR board—how often it’s getting updated and how fired up people are to put their name on it. I feel the energy in our classes and see whether our coaches are engaged, present, and genuinely excited to be here. And yes, I take a very serious look at the size (and energy!) of our annual holiday party.
Diablo thrives because of relationships: the connection between coaches and members, and the friendships members build with each other. When those are strong, everything else tends to take care of itself. So, my advice to other owners is: “if your ‘metrics’ include laughter, high-fives, and a party that requires extra tables, you’re probably running a pretty healthy gym.”
And, thanks to our passionate team and community – Diablo is healthy AF!
#itsup2us
HOLIDAY HOURS, EVENTS & UPDATES
- Wed, Dec 24 (12 Days of Christmas): First Class: 5AM. Last Class: 12:30PM (Note: classes are 1.5hrs) Gym Closes at 2:00PM
- Thu, Dec 25: CLOSED – Merry Christmas!
- Thu, Jan 1: First Class: 8AM. Last Class: 12:00PM. Gym Closes at 1:30PM.
100 DAYS OF DECEMBER – 17 DAYS TO GO!
Here’s how it works: every day of December, complete 100 repetitions of any combination of Squats, Push Ups, Pull-Ups, Sit-Ups or Toes-to-Bar. You can choose any of the movements, spread the reps out over the full day, and break them up however you want. You can make it as hard (or easy) as you want. Just end the day with 100 total reps completed.
Haven’t started yet? Missed a few days!? RESTART TOMORROW.. and get a jump on the new year.
Post results on your Diablo app – PRsAllDay daily workout.
NTERMITTENT FASTING CHALLENGE: WEEK 10 – Back to 16/8
Did you hit your goal last week? (One 24hr fast followed by 16/8)
Hang in there – we’re almost at the end. Personally, I’m feeling better and sleeping better by stopping eating earlier at night.
This week: 16/8 Mon – Sun
Eat during an 8 hour window and fast for 16. Ideally, stop eating at least 3-4 hours before bedtime. Even if you haven’t participated in our Fasting Challenge yet, feel free to get started NOW.
Track your results on the Diablo App – workout of the day.
Remember: Black coffee, unsweetened electrolytes and water are ALL ok during the fast.
PROGRAMMING ** THIS WEEK **
- Mon: 5xEMOM (ea. movement): 15 C2B Pull-ups, 3 WW, 3 Thrusters (increasing load)
- Tue: Part A: In 9 Mins – 1RM TGUs. Part B: At min 10: Death By Burpee Box Jump Overs
- Wed: Deadlift 3×3. Core Accessory.
- Thu: Amrap 20m – 6 Strict Chin-ups, 40 DUs, 16 Pistols
- Fri: Back Squat + Press. Metcon: 3RFT – 12 WBs, 6 DB Devil Press
- Sat: Part A: Amrap 7min – 2BMUs & 6BBJO. Rest 2m. Part B: 15-12-9 T2B & BBJO
- Sun: 4RFT – 9 S2OH, 12FS, 40/50c Row (#75/115)
CRAIG’S LIST: Stuff I like to consume – 3 Great Podcasts!
- Podcast: Diary of a CEO: Jame Clear (Atomic Habits) The Habit That Will Make Or Break Your Entire 2026! I’ve read Atomic Habits multiple times – and listen to it on Audio books often. But this podcast is even better. Steven Bartlett asks James Clear ALL the right questions about building and changing habits.
- Podcast: Rhonda Patrick PhD – How Intense Exercise Prevents Heart Attacks & Fights Cancer! Rhonda Patrick talks with endurance athlete Brady Holmer about new research validating the effectiveness of improving V02 max (4-10x better than moderate) – AND – why intense exercise is 5x better at preventing heart attacks & fights cancer!
- Podcast: CrossFit Podcast Interviews Diablo’s Amanda Hari! Coach Amanda has a successful CrossFit vlog and has earned fans due to her appeal to the “average CrossFitter.” CrossFit noticed and invited her to the new CrossFit Podcast. She talks about her CrossFit experience and her career as a successful news reporter in the Bay Area.
Make it an awesome week!
Craig
