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

  • 141023

    "Who is too old to learn is too old to teach." - Proverb

     

    - Open Gym - 

              or

    - Conditioning - 

    For time:

    30 box jumps  (30/24)

    30 C2B

    30 Alt DB Snatch  (40/25)

    30 Walking DB lunges  (40/25)

    30 KTE

    30 DB Push Press (40/25)

    30 DL  (225/155)

    30 Wall Ball  (20/14)

    30 Burpees

    30 DU

     

    - Mobility - 

    Banded Track Starts x 20 ea side

    Banded/Elevated Ankle Dorsiflexion x 2-3min ea side

    Achilles/Calf BB Mash x 2-3min ea side

     

    ** Competitor Training ** 

    Power Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3Complete on a 90 second clock.

    Power Clean + Push Jerk - 75% x 1+1, 80% x 1+1, 85% x 1+1, 1+1RM, rest as needed between sets

    No gymnastics today. I will ask you to met con only on Friday. I recommend doing only the lifting and calling it a day. Next week we taper.

     

    ** Convict Conditioning ** 

    HSPU  3-5 work sets

    Bridges  3-5 work sets

    Grip Work  3-5 work sets

    Throwback Thursday!

     


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