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The WOD for today is:

Posted on Oct 30, 2014 in Diamond News | 0 comments


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Independence Day 2015

Posted on Jul 4, 2015 in Diamond News | 0 comments

Happy 4th of July!


“In the truest sense, freedom cannot be bestowed; it must be achieved.” — Franklin D. Roosevelt

20 July 4th Quotes To Renew Your Patriotism, And Remind You Why We Celebrate Our Independence

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Athlete Spotlight on Ryan Lutz

Posted on Jun 27, 2015 in Athlete Spotlight | 0 comments

Athlete Spotlight on Ryan Lutz


Name and “board name” (or what should your board name be)?  What are your stats (optional)?


Where did you grow up?  Where do you live now?

Massapequa for both questions.

What do you do for a living?


When did you become part of the Diamond family and why did you join?

Around a year ago.  I finally let Freddy convince me to give it a shot.

What was your athletic background before joining CFD?

I always used to work out in the typical way, and I played baseball my entire life.  Now I just play beer league softball.

What is your favorite wod/exercise?

I love doing any wod with pull-ups or bench.  The hero wods are so hard but so worth it.

What is your least favorite wod/exercise?

I hate rope climbing with a passion.  Always have, always will.

What is your biggest milestone, achievement, or “A-ha” moment at CFD?

This is a easy one, it was without a doubt when I finally got a muscle up on the rings.

What goal(s) are you looking to accomplish?

 I am just trying to stay in shape and have fun doing it.

What are your hobbies and interests outside of CFD?

 I love playing softball and golf.  I wish I didn’t work as much so I could play more.

What is something that we may not know about you?

I completed a sprint triathlon last year.

What is your favorite cheat meal?

 Chicken parm hero.  I could eat that everyday.

What is some advice or encouragement for someone just starting CFD or thinking of starting?

Just give it a go and don’t listen to any one who doesn’t do crossfit.  Cant hurt to try.

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U.S. Marine Corps Sergeant John Rankel

Posted on Jun 25, 2015 in Diamond News | 0 comments



Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

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