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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
Saturday & Sunday: 5/18 – 5/19
WEEKEND HOURS:
Saturday: 9:00, 10:00 and 11:00 am
Sunday: 11:00 & 12:00
*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.
Read MoreFriday – May 17, 2013
Sean in a beautiful overhead locked position.
Perfect for his overhead squat!
WOD (Part 1)
STRENGTH:
Push Jerk
3-3-3-3-3
Increasing weight each set and finishing with a 3 rep max.
This is a fun movement that will allow you to get the most possible weight over your head. Remember this is an olympic lift, which means that you are jumping the weight upwards and receiving it with straight arms, not pressing it overhead. BIG difference!
Focus on the landing position as it is responsible for most faults. Train at light weights before loading up!
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WOD (Part 2)
TABATA Row for Meters
Read MoreThursday – May 16, 2013
Way to Go Matt!!!
You make it look so easy!
Click link to view video: IMG_1060
WOD (Part 1)
STRENGTH:
5/3/1
Wave C: Bench Press
Warm Up
*REALLY WARM UP. You should at the very least be doing 2 warm up sets. For this wave, the first one would be about 10 reps at approximately 40% of your first lift and then your second one would be about 7 reps at approximately 60% of your first lift. This is just a guideline (don’t make yourselves super crazy with the math – I know how much you CFD’ers like doing the weight math – lol). However, you most certainly should not be just jumping into your first set without any warm up. Not only is it dangerous, you will not be as successful as you would be with a proper warm up.
Working Sets:
75% x 5
85% x 3
95% x 1 or more
WOD (Part 2)
15 Minute AMRAP
2 Wall Climbs
15 Air Squats
30 Double Unders
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Fundamentals
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