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

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    "The moment you think you understand a great work of art, it's dead for you." - Oscar Wilde ​

     

    - Gymnastics - 

    EMOM for 10min:

    Even: Hollow/Arch - :20/:10

    ODD: ME Pushups

     

    - Conditioning - 

    AMRAP in 10min:

    10 thrusters  (95/65)

    10 FE Ring Rows

    200m run

     

    - Mobility - 

    Posterior Delt Lacrosse Ball Mash/Floss x 3-5min ea side

    Tricep Lacrosse Ball Mash/Floss x 3-5min ea side

    Banded OH Tricep Extension x 3-5min ea side

     

    ** Competitor Training ** 

    - Conditioning -  

    21-15-9
    Dead-lift, 315/225
    42-30-18
    Ring Dips

    Simple. Scale dips to either 30-22-15 or no change in reps with straight bar.

    Scaled competitors:

    21-15-9
    Dead-lift, 265/185
    30-22-15
    Ring Dips

     

    ** Convict Conditioning ** 

    Pull-ups  3-5 work sets

    Squats  3-5 work sets

    Calf work  3-5 work sets

    Always love it when sis can stop by for a WOD when she's in town!


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