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

  • 141219

    “Stuff your eyes with wonder . . . live as if you'd drop dead in ten seconds. See the world. It's more fantastic than any dream made or paid for in factories.” - Ray Bradbury


    - Strength - 

    1a)  Back Squat - 75% x 5, 85% x 3, 95% x 1+

    1b) Step Box Jump - 2ea leg x 3


    - Conditioning - 


    AMRAP in 8min:

    5  KB/DB Snatch ea arm

    5  Pistols ea leg

    10  KB/DB Row ea arm

    * rest 2min *

    AMRAP in 10min:

    20, 15, 10, 5, 10, 15, 20.....repeat


    5, 10, 15, 20, 15, 10, 5.....repeat 

    wall ball 


    - Mobility - 

    T-Spine Global Opener x 3-5min

    T-Spine Global Weighted Opener x 3-5min

    Banded Hip Floss from Lunge x 2-3min ea side

    Elevated Pigeon Pose x 2-3min ea side

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