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

  • 141021

    “Every morning I jump out of bed and step on a landmine. The landmine is me. After the explosion, I spend the rest of the day putting the pieces together.” - Ray Bradbury


    - Weightlifting - 

    EMOM for 8min:

    Power Snatch - build from 60-70%, push for a 1RM if it's there. 


    - Strength - 

    OH Squat - 5 x 2 (build from your heaviest power snatch) push for a 2RM if it's there.

    - All reps completed on a 5min clock - 


    - Conditioning - 

    For time:

    21-15-9-6-3 reps of:

    front squat  (155/115)



    - Mobility - 

    Cervical/Suboccipital region lacrosse ball mash x 5min

    Anterior Neck Scalenes lacrosse ball mash x 2-3min ea side

    Pec Minor Blue Angel lacrosse ball mash x 2-3min ea side


    ** Competitor Training ** 

    Power Snatch - 70% x 3, 75% x 2, 80% x 1, 85% x 1, 1RMRest as needed between sets

    Power Clean + Power Jerk - 75% x 1 x 2, 80% x 1 x 3Complete on a 90 second clock.

    Overhead Squat - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 1RMRest as needed between sets

    - Conditioning -

    But only if you get the above done first. And only if you do the above. Doesn’t count if you do class stuff because I want to know what you 1RM Power Snatch and Overhead Squat.This is an important week. Should be to you, anyway.



    ** Convict Conditioning ** 

    Pull-ups  3-5 work sets

    Squats  3-5 work sets

    Calf work  3-5 work sets

    Teachable Moment Tuesday 



RSS Feed

Map - Location