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

  • 140729

    "Confidence is preparation. Everything else is beyond your control." - Richard Kline

     

    - Skill/Gymnastics - 

    T2B practice - 4 x ME

    - All reps completed on a 5min clock -

     

    - Strength -

    Front Squat (3sec pause at the bottom) - 4 x ME @ 70%

    - All reps completed on a 5min clock -

     

    - Conditioning -

    For total reps:

    5min: - thrusters  (135/95)

    4min: - 40 UNBROKEN DU (They must be UNBROKEN - count as 1)

    3min: - burpee box jump overs  (24/20)

    2min: MU

    1min: - thrusters  (135/95)

    - scaling options will be provided in class -

     

    - Mobility -

    Knee mash/grind x 3-5min ea side

    Lateral knee mash/stack x 3-5min ea side

    High gastroc mash/grind x 3-5min ea side

     

    ** Competitor ** 

     

    - Warm-Up - 

    Complete the following once you are loose:

    Every 2 minutes for 5 rounds

    Row 10 calories

    20 Ball Slams (20/15)

    - Masters -

    Row 8 calories

    10 slam balls  (20/15)

    * Complete this before you start! *

      

    - Conditioning -

    5 rounds each for time:

    100/70 1 arm BB Snatches, 8, 12, or 16 reps

    Rest 90 seconds

    Pick one rep scheme and stick with it. This is for speed and power. You should be able to complete under a minute. Don't fool yourself. If you're not ready for 16, don't pick that scheme.

     

    ** Convict Conditioning **

    Pull-ups  3-5 work sets

    Squats  3-5 work sets

    Calf work  3-5 work sets


RSS Feed

Map - Location