Questions? We've got answers. 
Classes 
and 
Services
Do you feel like you're in a rut or you've hit a plateau and you just can't seem to get back on the bandwagon? We're going to solve your problems together.
Fundamentals
If you are new to CrossFit you will begin in our fundamentals class. It is a three week program followed by a week of class integration. You will also schedule an individual with a coach to go through your FRA (see below) to determine any movement barriers. During our fundamentals classes you will have an opportunity to meet some of the great coaching staff that we have here at Carpe Diem CrossFit. Over those first three weeks we will have you in here two times a week and we will be teaching you the movements that you will need to know to be successful in classes. These movements range from gymnastic movements, olympic weightlifting movements, powerlifting movements and cardio activities. You will also learn how to take care of your body a litte better in terms of mobility and flexability. We keep fundamental classes small and intimate so that we can get to know you a little better and so we can give you the attention that you need and deserve.
CrossFit Classes
This is where you will find our primary CrossFit strength and conditioning program. The WODS (workout of the day) are constantly varied and have a different focus everyday. A typical class consists of a warm-up, followed by mobility, that is then followed by a skill or a strength and then the WOD. If you are interested in making a change in your fitness goals in a fun and challenging environment this is the class for you!
FRA (Functional Range Assessment)
Functional Range Assessments is where you need to start if you would like proceed to Functional Range Conditioning or into our CrossFit Classes. FRA is the starting point for any good movement based program. The FRA will take about an hour and will consist of two parts:
 
1. CAR's Movement assessment- We will ask you to go through a specific range of motion and the goal is to identify any deviant movement patterns. 
2. Active vs. Passive Joint function Measurements- In this part of the assessment we will put you through a passive range of motion and then ask you duplicate that range of motion with your active range of motion. We will determine if you have enough passive range of motion then determine if your active range of motion falls within 15/20 degrees of your passive range of motion. 
 
Most people suffer from poor joint movement and or mobility (ability to control ranges of motion). We need to first figure out where your problem areas are and then we can come up with a plan to correct any poor function that we find. If you don't have the ability to get your arms over your head without compensation. pain or in an unsafe manner, do you think that its a good idea to be overhead squatting? We will figure out these problem areas in your FRA and come up with a plan from there.
 
$75 Per Assessment  
FRC (Functional Range Conditioning)
Functional Range Conditioning is a "System of training which applies scientific method to expanding active, usable, functional ranges of motion." FRC is designed to improve an individuals mobility. 
Mobility is the ability to control ranges of motion. (Active Control)
Flexibility is the ability to passively achieve extended ranges of motion. (Passive Ranges) 
The goal is to increase your mobility, which improves both long and short ranges of motion- expands the ranges of usable ranges. It's the fastest way to flexibility and is integrated into functional movement patterns. Mobility training increases articular stability by improving neurological control in particular areas. Mobility is the "Main determinant of movement potential."
  • FRC has a variety of other benefits:
  •  Progressive Tissue Adaptation- protection and injury prevention 
  •  Improve Neurological Function 
  •  A means of Rehabilitation 
  •  Strength Development 
  •  Improved Athletic Function 
  •  Articular Health and Longevity 
Please contact us to make an individual appointment for a 60 min session. If you are interested in an FRC session please be aware that you must first start with an FRA. We must first assess you before we can build a program to help make changes. 
 
$60 Per Session 
KINSTRETCH
Kinstretch is a program at Carpe Diem CrossFit designed to improve mobility as defined above. We will use a variety of techniques to help facilitate the bulleted points below:
Progressive Tissue Adaptation- protection and injury prevention 
Improve Neurological Function 
A means of Rehabilitation 
Strength Development 
Improved Athletic Function 
Articular Health and Longevity 
Some of the techniques that we will use are as follows:
CAR's- Controlled Articular Rotations (teach the nervous system how to integrate new ranges of motion into use)
PAIL's/ RAIL's contractions- Progressive and regressive angular isometric loading (expand available range of motion)
PAL's/RALs- Progressive and Regressive Loading (continue to teach the nervous system how to use any newly acquired range of motion, taking passive ranges of motion and making them active). 
Isometric Ramping- Neurological Communication 
Maximal Expansive Breathing- Work on diaphragm availability 
Kinstretch (60 min) 
Saturdays 7am-8am
Travel WODS
#1
3 Rounds For TIme 
Run 800M
50 Air Squats 
 
#2
10 Rds FT 
10 Push-ups
10 Sit-ups 
10 Squats 
 
#3
For Time
200 Air Squats
 
#4
5 Rounds for time
Run 200 M
10 Squats 
10 Pushups
 
#5
3 Rounds For time
Run 200M 
25 Pushups 
 
#6
3 Rds FT
10 Handstand Pushups 
Run 200M
 
#7
20 Rounds for time 
5 Pushups 
5 Squats 
5 Situps
 
#8
10-9-8-7-6-5-4-3-2-1 
Sit-ups with a 100M sprint between sit-up rounds
 
#9
21-15-9
Air Squats 
Pushups
 
#10
5 Min’s in a handstand position
 
#11
For Time 
1 Mile Run
 
#12
6 Rounds for time 
10 Pushups 
10 Air Squats 
10 Sit-ups
 
#13
5 Rounds for time
3 Tuck Jumps 
3 Squats
3 Broad Jumps
 
#14
8 Rounds for time 
handstand 30 sec
10 Squats 
 
#15
10 Rounds For TIme
10 Push-ups
Run 100M
 
#16
For Time
Run 1 Mile lunging 30 steps every min
 
#17
5 Rounds for time 
Handstand 30 sec
20 Air squats
 
#18
For Time
250 Air Squats
 
#19
4 Rounds for time 
10 Tuck Jumps 
10 Push-ups
10 Sit-ups
 
#20
For Time 
100 Burpees 
 
#21
10 Rounds for time 
10 Pushups 
10 Air Squats 
10 Tuck Jumps
 
#22
5 Rounds for time 
Handstand hold 1 min
hold bottom of squat for 1 min
 
#23
10 Rounds for time
Sprint 100M
Walk 100M
 
#24
For Time 
100 Push-ups
#25
10-9-8-7-6-5-4-3-2-1
For Time
Burpees 
Sit-ups
 
#26
3 Rounds for time 
50 Sit-ups
Run 400M

#27 
10 Rounds For Time 
10 Walking Lunges 
10 Pushups 
 
#28 
10 Rounds for Time 
10 Burpees 
Run 100 M
 
#29
4 Rounds For Time 
Run 400M
50 Air Squats 
 
#30
10 Rounds For time 
10 Pushups 
10 Squats 
 
#31
Tabata Squats: :20Sec on :10 Sec off- 8 Rounds
 
#32
For Time
Run 800M
100 Air Squats 
Run 800M
 
#33
7 Rounds For time
7 Air Squats 
7 Burpees
 
#34
5 Rounds for Time:
50 Air Squats 
Rest the amount of time that it took to do the 50
 
#35
For Time 
Run 1 Mile- do to pushups every min
 
#36
8 Rounds For Time 
Run 100M
30 Air Squats 
 
#37
10 Rounds For Time 
10 Sit-ups 
10 Burpees 
 
#38
For Time 
250 Jumping jacks 
 
#39
For Time 
100 Jumping Jacks 
75 Air Squats 
50 Pushups 
25 Burpees 
 
#40
5 Rounds for Time
Run 1 Mile Squat 1 Mile
 
#41
3 Rounds For Time 
10 Air Squats
10 Pushups
10 Sit-ups
 
#42
6 Rounds 
50 Air Squats 
Rest for 2 min’s between rounds
 
#43
3 Rounds for time 
20 Jumping Jacks 
20 Burpees 
20 Air Squats 
#44
3 Rounds for Time 
Run 100M
20 Air Squats
 
#45
For Time 
100 Push-ups 
100 Sit-ups
100 Squats 
 
#46
3 Rounds for time 
30 Push-ups 
40 Sit-ups
50 Squats 
 
#47
AMRAP 20 Min
5 Pushups 
10 Sit-ups 
15 Squats 
 
#48
21-15-9 Rounds for Time 
Walking Lunges (Each Leg) 
Handstand Push ups 
 
#49
3 Rounds For Time 
Run 400 M
50 Squats 
25 Pushups 
 
#50
For Time 
Run 1000M
100 Air Squats 
25 Pushups 
#51
 Squats for time (pick a number between 100-500

#52
10-9-8-7-6-5-4-3-2-1 Rounds for time 
Burpees 
Pushups
Sit-ups 
 
#53
AMRAP in 20 min’s
5 Handstand Push-ups
10 Pistols 
 
#54
“Annie”
50-40-30-20-10 Rep’s Rounds for Time:
Double- Under’s 
Sit-ups
 
#55
50-40-30-20-10 Rep’s Rounds for Time:
Single Under’s 
Push-ups 
 
#56
For Time 
Burpees (50-150- Pick a number and go for it)
 
#57
For Time
Run 800 M
50 Squats 
50 Sit-ups
 
#58
For Time:
Run 1 Mile
100 Push-ups
200 Squats 
Run 1 Mile
 
#59
21-15-9 Rep Rounds for Time:
Handstand Push-ups
Chair Dips 
Push-ups
 
#60
For Time 
21 Push-ups 
42 Squats 
15 Push-ups
30 Squats
8 Push-ups
18 Squats 
 
#61
For Time:
400M Walking Lunges
 
#62
For Time:
Run 400M
50 Squats 
Run 400M
50 Push-ups
Run 400 M
50 Push-ups
Run 400M
 
#63
For Time:
50 Walking Lunges
800M Run 
50 Walking Lunges
 
#64
For TIme:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Sit-ups 
20-15-10-5 Reps of Handstand Push-ups
 
#65
For Time:
30 Handstand Push-ups
40 Jumping Squats
50 Sit-ups
60 Squats 
70 Double Under’s
 
#66
AMRAP 20 Min’s 
10 Bench Dips 
10 Box Jumps 
10 Walking Lunges
 
#67
For Time:
60 Push-ups
Run 400M
40 Push-ups
Run 400M
20 Push-ups
Run 1 Mile
 
#68
5 Rounds for Time:
100 Single Under’s 
50 Squats 
 
#69
For Time:
150 Double Under’s 
 
#70
“Nicole”
AMRAP 20 Min’s 
Run 400M
Max Rep Pull Up’s
 
#71
For Time:
100 Air Squats 
75 Sit-ups
50 Box Jumps 
25 K2E’s 
Run 400M
#72
“Michael”
3 Rounds for Time:
Run 800M
50 Back Extensions 
50 Sit-ups
 
#73
For Time:
2 Min’s Double Under’s 
2 Min’s Sit-ups 
Rest 1 Min
90 Sec Double Under’s 
90 Sec Sit-ups
Rest 1 Min
60 Sec Double Under’s 
60 Sec Sit-up’s 
 
#74
10 Rounds 
10 Burpee Broad Jumps 
10 Jumping Lunges
 
#75
5 Rounds
15M Bear Crawl 
20 Push-ups
15M Crab Walk 
20 Jump Squats 
15M Broad Jump 
Burpees 
20 Mountain Climbers 
 
#76
Invisible Fran 
21-15-9
Squats 
Push-ups
 
#77
5 Rounds for Time:
3 Vertical Jumps 
3 Squats
3 Long Jumps 
 
#78
5 Rounds -Count Squats 
Run 1 Mile
Squat for 1 Min
 
#79
Handstand Practice, 25 tries at Free Standing Handstands, then 1 mile run
 
#80
2 Min max Push-ups
1 Min Break 
2 Min max sit-ups
1 Min Break 
2 Min max squats 
 
#81
5 Rounds for Time:
30 Sec handstands against the wall
followed by a 30 sec static hold at the bottom of a squat 
 
#82
25 Rep’s for Time 
handstand 10 Sec jack knife to vertical jump 
 
#83
10 Rounds 
30 Sec Squat Jumps 
30 Sec Rest
 
#84
Run 1 Mile with 100 Squats at the midpoint 
 
#85
100 Squats 
3 Min’s Rest 
100 Squats 
 
#86
5 Rounds for Time:
With Eye’s Closed do 10 Squats... Open Eyes
Do 10 Push-ups Eyes Closed 
 
#87
Test Max Push-ups... Elbows in/ Full Extension
#88
Tabata Tuck Jumps and Sit-ups: 20 sec’s on 10 sec’s off 8 Rounds Each 
 
#89
5 Rounds for Time:
50 Box Jumps/ Step Ups
10 Burpees 
 
#90
4 Rounds for Time:
50 Squats 
Rest for 2 min’s between Rounds
 
#91
Run 20 Min’s stop every 2 min’s and do 10 Squats and 10 Push-ups 
 
#92
Run 5 Min’s turn around and go back in less then 5 Min’s 
21-15-9
Vertical Jump (As high as Possible)
Push-ups
Repeat Run

#93
21-15-9 Rep Rounds for Time:
Lunges (Each Leg) 
Handstand Push-ups
 
#94
2 Rounds for Time:
20 Double Under’s
30 Walking Lunges
40 Push-ups
30 Squats
20 Sit-ups
10 Box Burpees
 
#95
5 Rounds
Shuttle Run (aka Suicide’s)- 20-50M
10 Burpees
 
#96
50-35-15
Leg Lifts 
Push-ups
Sit-ups
 
#97
For Time:
30 Handstand Push-ups/ Pike Push-ups
40 Jumping Squats 
50 Sit-ups
60 Squats
70 Double Under’s
 
#98
For Time:
60 Push-ups 
Run 400 M
40 Push-ups 
Run 400 M 
20 Push-ups 
Run 1 Mile
 
#99
10 Min Run 
For Time:
100 Push-ups
200 Sit-ups
300 Squat’s 
5 Min Run 
 
#100
Jail House Walk (you can use any exercise) 
10-9-8-7-6-5-4-3-2-1 Burpees- With a walk across the room and back between each set 

#101
Do you have Dumbbells?
1:00 Min w/ each movement
1.Squats DB @chest
2. Shoulder Press
3. Plank hold 
4. Reverse Lunge w/ DB
5. Bicep Curls
6. V-ups 
7. DB High Pulls
8. DB Side Lunges
9. Grass Hoppers
10. Sumo Squat