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

  • 140418 - Happy Birthday Nick Winston


    "Laws should be like clothes. They should be made to fit the people they serve." - Clarence Darrow


    - Skill/Gymnastics - 

    Rope Climb


    - Strength - 

    Deadlift - 3 @ 70%, 3 @ 80%, AMRAP @ 90%

    Complete all reps on a 3min clock. 


    - Conditioning - 

    4rds for time of:

    18 wall ball

    34 DU

    18 v-ups

    34 DU 

    18 pull-ups

    34 DU 

    18 KB swings  (1.5/1)

    34 DU


    - Mobility - 

    Ankle distraction/oscillation x 5min ea side

    Achilles mash x 5min ea side


    * Competitor *

    A. :30 on / :30 off for 10 minutes for max reps:Handstand Push ups
    Two 45# plates surrounding an ab mat.

    B.Complete class dead-lift

    C.Conditioning:

    4 rounds for time of
    25 Wallballs 20/14
    25 double unders
    25 T2B

    At a later time, if possible (after a shake, nap, or both)

    D. EMOM for 24 minutes:

    Odd Minutes - 2 Axle Clean n Jerks + 4 Overhead Walking Lunges, 135/95

    Even Minutes - 2 rope climbs (drop to 1 if needed)

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