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

  • 141031 Happy All Hallows Eve!

    "If you could get up the courage to begin, you have the courage to succeed." - David Viscott

     

    - Strength - 

    1a) Bench Press - 60% x 8 x 4

    1b) Pendaly Row - 3 x 10

    - All reps completed on a 5min clock - 

     

    - Conditioning - 

    For time:

    "All Hallows Eve"

    31 box jumps  (30/24)

    31 C2B 

    31 hang cleans  (95/65)

    31 FR reverse lunges  (95/65)

    31 T2B

    31 Push Press  (95/65)

    31 good mornings  (95/65)

    31 wall ball  (20/14)

    31 KB snatch  (1.5/1)

    31 burpees 

     

    - Mobility - ​

    Ultimate Quad Mash x 10min ea side

     

    ** Competitor Training ** 

    Rest Day 

     

    ** Convict Conditioning ** 

    HSPU  3-5 work sets

    Bridges  3-5 work sets

    Grip Work  3-5 work sets

    Happy "All Hallows Eve" 
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