Welcome to CrossFit Diem

Welcome to CrossFit Diem! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day

  • 140827 Happy BDay Matt Sims

    "There may be Peace without Joy, and Joy without Peace, but the two combined make Happiness." - John Buchan


    - Gymnastics - 

    1) ME - Ring Dips x 2min

    * rest 1min *

    2) ME - T2B x 2min


    - Strength - 

    10min to establish a 1RM Back Squat


    - Conditioning - 

    AMRAP in 8min of:

    4 C2B pull-ups 

    5 OH squats  (135/95)

    * rest 2min *

    AMRAP in 8min of:

    4 shuttle sprints  (forward/backward)

    5 S2O  (135/95)


    - Mobility - 

    Banded wrist distraction x 3-5min ea side

    Forearm lacrosse ball mash x 3-5min ea 

    Hand lacrosse ball mash x 3-5min ea


    ** Competitor ** 


    A. Deadlift - build to a 1RM in 5 tough sets

    B1. Hollow Body Rocks; amsap unbroken x 5 sets; rest 1 minute
    B2. Arch Body Rocks; amsap unbroken x 5 sets; rest 1 minute
    B3. Side Planks; amsap unbroken x 5 sets/side; rest 1 minute
    B4. Seated Russian Twists; 20 reps x 5 sets; rest 1 min


    For time:
    50 Handstand Push-ups
    50 Alternating KB Snatches  (2/1.5)


    ** Convict Conditioning ** 

    Pull-ups  3-5 work sets

    Squats  3-5 work sets

    Calf work  3-5 work sets

    Happy BDay Matt Sims!


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