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

  • 140423 - Happy Birthday Morgan Johann

    "All that we send into the lives of others comes back into our own" - Edwin Markham

    - Skill/Oly Lifting -

    2 Push Press + 1 Paused Split Jerk


    - Strength - 

    Strict Press SS W/ Pull-ups  3 x 3 - 3min clock

    - Conditioning - 

    For time: 

    1984 steps (1 mile) DB farmer carry  (40#/25#)

    30 bench press  (155#/105#)

    30 alternating DB curl ea arm  (40#/25#)

    30 strict pull-ups

    - Mobility - 

    Spend as much time today mobilizing your hips as possible, from various positions. NO LESS than 10min each hip! Use a box, desk, the kitchen counter, whatever you have available throughout the day. You can stick to the poses we use in class, or freestyle with whatever benefits you most.  

    * Competitor *

    Make up Day

    Wednesday's are make up days so make up anything you haven't completed in the last two days. This is also a great time to work on muscle up transitions whether you have muscle ups or not. Get better at understanding what actually happens during a transition and grease that groove.

    If you aren't already working on pull-ups/dips to achieve or improve your muscle-up, I want you to attempt:

    3 rounds:
    10 MU
    15 Wall Balls, 20#/20#  (men to a 12' target, women to 9')
    30 Ball Slams, 20#/15#

    Happy Birthday Morgan!

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