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Read MoreWhat is CrossFit?
CrossFit is a strength and conditioning program to build a well balanced athlete capable of all 10 elements of fitness – strength, endurance, flexibility, stamina, speed, agility, power, accuracy, coordination and balance.
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Read MoreFundamentals & Private Fundamentals
Designed to familiarize new members with the movements, skills, and intensity of CrossFit the Fundamentals program will get you up and running fast.
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Read MoreGet Started
Getting started with CrossFit Diamond is easy. We offer a Free intro class followed by our Fundamentals program that’s designed to get you familiar with the movements, skills and intensity of CrossFit.
The Daily WOD
Tuesday – June 18, 2013
Weak Behavior: One-Upping
Uncommon Sense
By Mike Warkentin Managing Editor
“One-uppers are a lot like clock whores; they’ll definitely sacrifice integrity at times, but one-uppers don’t want to win big. They just want to win by a pound or a second, and their whole workout plan involves strategically gaming WODs to worm their way to the best time on the whiteboard. ”
Read entire article here: http://library.crossfit.com/free/pdf/CFJ_OneUpper_Warkentin2.pdf
*This article was posted on the CrossFit.com main site and originates from the “CrossFit Journal”. You can find the link to the CrossFit Journal on the side of this website. The journal is a fantastic source of a variety of info. If you don’t currently have a subscription, you should. Check it out!!!
WOD (Part 1):
Back Squat
1-1-1-1-1
or
5 x 3
WOD (Part 2):
5 Rounds
10 Box Jump Overs
Bear Crawl Across Gym
10 Goblet Squats
Bear Crawl Back Across Gym to Boxes
Read MoreMonday – June 17, 2013
Erik and Jill
WOD (Choice 1):
Strict Shoulder Press
1-1-1-1-1
then…
10 Min AMRAP
Run 200 Meters
5 Right Arm Kettlebell Clean & Jerk 53lb/35lb
5 Left Arm Kettlebell Clean & Jerk
WOD (Choice 2):
Strict Shoulder Press
5 x 3
then…
Run 400 Meters
15 Right Arm Kettlebell Clean and Jerks 53lb/35lb
15 Left Arm Kettlebell Clean and Jerks
Run 400 Meters
12 Right Arm KB C& J
12 Left Arm KB C&J
Run 400 Meters
9 Right Arm KB C&J
9 Left Arm C&J
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Read More
Saturday & Sunday: 6/15 – 6/16
Happy Father’s Day!!!
WEEKEND HOURS:
*Saturday: 8:00, 9:00 & 10:00 am
Father’s Day: 9:00 ONLY
*What’s going on at CFD?
-Make up a missed WOD from the week.
-Pick a WOD from the whiteboard.
-Practice a skill or goat.
-Stretch out, work on mobility or use the foam rollers.
*Open you heart and your mind to some gentle yoga.
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