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General Information

NameDiablo CrossFit
OwnerCraig Howard
Address2447 Estand Way
Pleasant Hill, CA, 94523

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5 block dinner. Salmon Brocollini Carrots Avocado Cucumbers #socalfitfoods #alisocrossfit

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We’ve all heard of the butt wink or tail tuck or any number of other names associated with the hips rolling under the body while performing the squat. It’s something that we always try to avoid, but inevitably it ends up plaguing us all at some point. So what is the “butt wink”? Essentially the butt wink is a flaw in one or several areas in your squat technique that when the individual squatting approaches the bottom of their squat the pelvis has a posterior rotation (hips roll back) and the neutral spine position has been lost and you go into mechanically disadvantaged position with the lumbar spine being overloaded. Still with me?

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The kettlebell swing is a fundamental movement in CrossFit as well as a fantastic way to build core strength for any sport. The ACF Coaches getting a kettlebell class from Coach Skip. #alisocrossfit #crossfit #kettlebell

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Thursday: “Randy” 75 Power Snatches 75#/55# Rest 5 minutes 100 Push ups

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#CrossFitBlackDiamond #CrossFit #crossfitcommunity #SoCal #NorthCounty #Oceanside #oside #OceansideGym #CA #California #SanDiego #SD #BetterThanYesterday #NeverStop #TrainLikeUGiveADamn #GeneralPhysicalPreparedness #GPP #gym #FUNctionalfitness #Fitness #Fit #pistols #pewpowpew #PistolRapidFire #USMC #SemperFidelis #SemperFi Zab & Meg @crossfitblackdiamond working pistols with box scaling modification. This technique allows the non-working foot to drag against the box for support. A light touch or push from the ground for assistance. Great strengthening exercise for pistols.

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Stay thirsty my friends! #buildafitcommunity

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ATTENTION SURF CITY: Volunteers are still needed for the Surf City Civil War on Saturday, Sept 19th! SIGN UP HERE-

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CrossFit Proper posted on Facebook

Follow us on Instagram.

CrossFit Proper posted on Facebook

If you are brand new to CrossFit, the best way to start CrossFit is one-on-one with a coach. There are 9 fundamental movements, in CrossFit that you must learn in order to be safe, use the correct muscles and set yourself up for long term success. Here are the details:

CrossFit Proper posted on Facebook

Check out all our CrossFit Proper Fit Food Spots!

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The L-Sit is an Isometric hold (joint angles and muscle length do not change) that develops stability in your shoulders, abs and quads. It is a hard movement that takes quite a lot of strength and muscular awareness. The shoulders are your stabilizers that hold up your body. The abs assist in stabilizing the trunk and raising the legs. Lastly the quads are responsible for the leg extension. All of these parts of the body have to be firing in order execute a proper L-Sit. Luckily there is a progression, I borrowed this picture from Edgewater CrossFit, but I’ll explain each progression below.

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If anyone is interested in volunteering for the Intrepid Games, sign up here: If you don't sign up, we can't guarantee you a shirt! If you have registered for the Intrepid Games, make sure your shirt size is correct on competition corner. T-shirts for men and tanks for women.

dinah published the post Acorn Squash Sausage Bowl on Nutrition WOD
Sometimes I just want dinner to be very simple, very easy, and very healthy. This was one of those...
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The Crossfit Kids classes at Crossfit Countdown have been doing a great job this summer and I...
CrossFit Belmont Heights shared an image on Facebook

Lift up Autism event on Saturday, September 19th! Sign up today and show your support for Autism Awareness!! It's our first charity event, and we wanna blow it up!! We're really excited to support a great cause! Some stats on Autism: -Autism now affects 1 in 68 children and 1 in 42 boys, 1 in 189 Girls. -Autism is the fastest-growing developmental disorder in the U.S. -Autism costs a family $60,000 a year on average -There is no medical detection or cure for autism The funds generated go to the Autism Tree Project Foundation (, The Autism Research Institute (, and the Doug Floutie Jr Foundation (

CrossFit Surf City shared a link on Facebook

Most of us spend a good amount of time externally rotated in our hips. Pay attention the next time you sit at a desk, drive a car, or even walk. Where are you feet pointing? In this post are a few exercises that will help with the external rotation.

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L sits you say? No problem. #TrojanCrossfit #Gymnasty #Swolverine #LSitHolds #Crossfit #DTLA

CrossFit Proper shared a link on Facebook

Muscles are cool. They look cool. They are useful. They are a representation of our handwork in the gym and diet outside of the gym. How they grow and work are even cooler though. We’re about to dive in to some anatomy and physiology but no worries, I’ll try to keep it KISS for you (Keep it simple stupid).

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Get up and WORKOUT! Sleepy Kettlebell swings brought to your by Britanny M. She still got it done though! #buildafitcommunity || Athlete: @mama_tiko @barbellmissy7 @erika532

Bodyrocc CrossFit shared a link on Facebook

New Saturday Schudule: 8:30am Partner WOD 9:30am Cancelled 10:00am Skills/Strength Class Please vote on the weekly skill we will practice and review thoroughly on here, choices are: A)Double Under B)Clean C)Kipping Toes2Bar/Pull Ups

CrossFit Surf City shared a link on Facebook

LOOKOUT for the movement standards video for Workout #2 (Volcanic PIstol) COMING SOON! CLICK HERE for more info-

CrossFit La Jolla posted on Facebook

Good morning, just a heads up - parking is limited this morning. The parking lot is getting re-surfaced and it's the first Wednesday of the month so no parking on the Westbound side of Turquoise from 7:00am - 10:00am.

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Always look for the positive side to things! Slow time in the WOD? At least you did a workout (If you didn't know you're fitter for doing it)! Missed lift? Now you know what to work on to get stronger or adjust your technique for the next lift. It's all mindset. #buildafitcommunity

CrossFit Intrepid shared a link on Facebook

If you are interested in volunteering at the competition, please sign up at using this link: If you have already registered for the competition, double check your shirt size to make sure it's correct. We'll be ordering t-shirts for the men and tanks for the women. Please do this by the end of the week as we'll be placing orders right away! WOD 09.02.2015 "Barbara" 5 rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats rest 3 min between rounds

jdietz111 published the post Pee-R: The Struggle Is Real on Tabata Times
[pullquote align="right"]I’ve been known to tinkle a little during a hearty sneeze, let alone...
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Great side dishes after my farmer walk today.

CrossFit Carpinteria posted on Facebook

WOD for Wednesday 9/2: 1) Strength Strict Press-5x5 2) WOD 1- 5 RFT (15 min cap) 7 Squat Cleans (135, 95) 14 KBS (1.5, 1) 3) WOD 2- 10 min EMOM 5 Push Press (135, 95) and 10 Sit Ups

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The Brandmires. They're strong.

Vault CrossFit shared an image on Facebook

Louie making them snatches look easy! #squatsnatch #ilift #vaultcrossfit #banditnation #lifeinabox #muscles #nicesnatchbro #asstograss #oly #technique #stronger #betterthanyesterday #fitness #health #motivate #killcliff #workonweaknesses

Vault CrossFit shared a link on Facebook

Wednesday, September 2 -

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CrossFit Heat shared an image on Facebook

Name that CrossFitter...

Trojan CrossFit posted an article
CrossFit Hollywood posted on Facebook

Wednesday, Sept. 2nd WOD: 15 min AMRAP: 9 push press 115/75 12 pull ups 15 push ups

CrossFit Thousand Oaks shared a link on Facebook

"Exercise is the stimulus that returns our bodies to the conditions for which they were designed. Humans are not physically normal in the absence of hard, physical effort. Exercise is not a thing we do to fix a problem — it is a thing we must do anyway, a thing without which there will always be problems." -- Mark Rippetoe (author of Starting Strength)

Trojan CrossFit shared an image on Facebook

When the class uses up almost all the plates. #StrongPeopleProblems #AllTheWeights #AintGonnaLiftThemselves #TrojanCrossfit #Crossfit #DTLA

CrossFit Merge shared a link on Facebook

Check out our Athlete of the Month for September! Ms. Kelly Gomez!! Photo Credit: Chester Reyes

CrossFit Merge posted an article
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Yes this would be ideal. But it ain't gonna happen. So let's get our nutrition on point. Join us on Sunday 9.13.15 at 7:30pm at CrossFit North Pasadena for our Honeybadger Series: Nutrition, as we discuss portion control and timing for optimal fueling. Bring a friend, heck bring seven friends! #TeamCFNP #CFNP #Honeybadger #HoneybadgerSeries

Vault CrossFit shared an image on Facebook

Oh yea!! We're bringing it back!!! Since we moved locations we need to update our yelp reviews. For the month of September we are running our yelp challenge again. Review us on yelp and your name will be submitted in the jar for our surprise drawing. If you take a spin class and include it in your yelp review then you get two entries into the drawing. Winner will be announced at the end of September. #banditnation #vaultcrossfit #yelp

Vault CrossFit shared an image on Facebook

Ok Vault family we have our social media contest this month! Take a picture in a handstand and be sure to use #banditnation #vaultcrossfit #vaulteverywhere in your post. The more creative the better!! Winner will be announced at the end of September. Let's get inverted!!

Vault CrossFit shared an image on Facebook

Please help me congratulate Jeff Tovar for being our September member of the month!! This Bandit has been coming to Vault for over two and a half years! He has seen huge improvements in his Crossfit skills but also his life as a whole! He has a great attitude, always gives it his all, and is so much fun to be around!! Congratulations Jeff!!

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CrossFit Studio City posted on Facebook

Please note the modified class schedule for Labor Day (Monday 9/7) 9am - CrossFit 10:15am - CrossFit Cardio All other classes are cancelled.

CrossFit Trident Athletics shared an image on Facebook

We're hitting the water THIS Saturday! It's going to be an awesome day of paddle boarding and hanging out with the Trident Fam. Don't miss out! RSVP to reserve your board by Wednesday (tomorrow)! $25/person. Meet up @ 2pm, 2000 Ruston Way in Tacoma.

CrossFit Heat shared a link on Facebook

Yesterday at noon we talked about playing in a kickball league this fall. If you are interested in joining please comment below or message coach Natalie ASAP. Details are in this link. Games start next Thursday night and will happen weekly for 8 weeks. Game start times range between 645 & 11pm.

CrossFit Counter Culture shared a link on Facebook

CrossFit Counter Culture is proud to announce we will be hosting a Barbells for Boobs even again this year! Together we can take action to raise funds and help detect potentially life-threatening breast cancer occurrences. Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40. EVENT INFO… [ 119 more words. ]

Foundation CrossFit shared a link on Facebook

A favorite returns today....