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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    "Have no fear of perfection - you'll never reach it." - Salvador Dali


    - Skill - 

    3 Position Snatch (floor, knee, hang) - starting at 40-50%

    - All reps completed on a 5min clock - 


    - Strength - 

    1a) BTN Snatch Grip Push Press - 4 x 5

    1b) STRICT Pull-ups - 3 x ME

    - All reps completed on a 5min clock - 


    - Conditioning - 

    For time:

    21 - 15 - 9

    back squat (155/105)

    400m run


    - Mobility - 

    Rectus Femoris lacrosse mash x 3-5min ea side

    Iliacus lacrosse mash x 3-5min ea side

    QL lacrosse mash x 3-5min ea side

    Psoas mash x 3-5min ea side


    ** Competitor ** 


    1. Narrow Grip Overhead Squat - 2x5

    Use a grip that is a bit narrower than your snatch grip. Warm up properly before doing the first set. It should be heavy but manageable. The second set, drop down 10-20#. We will be practicing some oh squats for a while since we don't hit them in class that often so make sure you don't start too heavy this first time out. Build up over time.

    2. C2B - 5, 10, or 15 reps. Choose one rep scheme and stick with it. Five sets. Rest 90 seconds between sets.

    3. Four rounds, each for time: 30 Bar Facing Burpees - 2min rest


    ** Convict Conditioning ** 

    HSPU  3-5 work sets

    Bridges  3-5 work sets

    Grip Work  3-5 work sets


    Congrats to my good friends Kyle Kasperbauer - #13th - and Jacob Heppner - #18th - for their great performances this past weekend at The CrossFit Games. Quality work from quality men. 

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