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

  • 140723

    "My own little rule was two for one. If one of my teammates got knocked down, then I knocked down two on the other team." - Don Drysdale

    - Conditioning - 

    "Fittest in Kansas" 14.4

    "Near Nancy"

    4 rounds for time of:

    400m run

    25 OH squats  (95/65)

    - Skill - 

    1) Power Clean - 80% x 2 x 5

    - Strength - 

    1a) STRICT Press - 80% x 4 x 2, 95% x 2 x 2

    1b) STRICT Pull-ups (weighted if possible) - 3 x ME

    - Mobility - 

    Monkey bars of death x 5min ea side

    Lacrosse ball/supernova flute/hamstring mash x 3-5min ea side

    ** Competitor **

    - Conditioning - 

    "Frantasy Land"

    For time:

    21-15-9 reps of:
    thrusters  (95/65)

    15-12-9 reps of:
    thrusters  (115/75)
    Chest-to-bar pull-ups

    12-9-6 reps of:
    thrusters  (135/95)
    Bar muscle-ups

    * there is a 17min time cap for this *

    ** Convict Conditioning **

    HSPU  3-5 work sets

    Bridges  3-5 work sets

    Neck work  3-5 work sets

    The night before the games!

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