Derby City CrossFit
Louisville CrossFit
909 E. Market St.
Louisville, KY 40206
Call: 502.641.2980
Email: info@dccrossfit.com
Mon-Fri : 5:30a-2p; 4p-8p
Sat : 10a-12p
Important Events
Recovery Seminar
March 20, 2010
12p - 2p
$10 for Members
$25 for Non-Members REGISTER HERE
CrossFit Olympic Weightlifting Certification with Sage Burgener
April 24 - 25, 2010
9a - 5p both days Register Here!
CrossFit Gymnastics Certification with Jeff Tucker
August 21 - 22, 2010
9a - 5p both days Register Here!
Ben and Kat are headed to Ireland… Here are the hours that the gym will be open and a Coach will be present. This schedule is posted on the whiteboard next to the sign-in sheet, on the office door, and on the cork board above the water fountains. Most hours are just like normal, but most mornings we close from 6:45a-8:30a because Coach Quinn has to get to work. We apologize for any inconvience this causes.
3-11-10 Thursday
Quinn 5:30-6:45am
Ryan 8:30-11:30am
Ryan 4-6pm
3-12-10 Friday
Quinn 5:30-6:45am
Ryan 8:30-12pm
Mike 12pm-4pm
Ryan 4-6pm
Slater 6-8pm
3-13-10 Saturday
Ryan 10am-12pm
3-15-10 Monday
Mike 5:30-9am
Ryan 9-12pm
Ryan 4-6pm
Sean 6-8pm
3-16-10 Tuesday
Sean 5:30-9am
Ryan 9am-12pm
Ryan 4-6pm
Slater 6-8pm
3-17-10 Wednesday
Quinn 5:30-6:45am
Ryan 8:30am-12pm
Ryan 4-6pm
Slater 6-8pm
3-18-10 Thursday
Quinn 5:30-6:45am
Ryan 8:30am-12pm
Ryan 4-6pm
Mike 6-8pm
3-19-10 Friday
Quinn 5:30-6:45am
Ryan 8:30am-12pm
Mike 12pm-4pm
Ryan 4-6pm
Mike 6-8pm
CF Games
On the minute every minute for a max of 20 minutes:
2 [Power Clean and Push Jerk - 70% 1RM]
6 KBS – 2pd Strength
Power Clean – 3, 3, 3
then: 21, 15, 9
Everyone is doing great!
Ryan,Quinn , mike all finish top five on the sprint!
Kat got top 5 on the sprint!
Ryan was in 3rd place after two wods!
Ryan and Patrick finish 11:12 on the third workout which puts them in the top 10 on that particular workout for those who have gone.
Brownie held strong with the young wiper snapers!
Waylon had an impressive time of 12:26 on the third wod as well!
Derby City CrossFit will be closed this Saturday March 6th.
We are headed to the Arnold Classic to compete in Sectionals for the CrossFit Games.
Good Luck to all competitors!
CF Games
In 2:30, complete a 200m run / 10 thrusters @ 135# / max burpees until time expires. Rest one minute and repeat for a total of four rounds. Your score is the total amount of burpees done for all rounds. Strength
Front Squat 3 x 5
Back Squat 1 x 12 WOD
3 Rounds
800m Row
50 Situps
30 Back Extensions / Supermans CF Endurance Here Say no to long, slow distance Can an endurance athlete be paleo? This is why you’re fat
The essence of CrossFit is a view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges and being asked to perform random feats drawn from the hopper. The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations.
Workouts involve the use of kettlebells, bodyweight drills, Olympic weight training, and cardiovascular conditioning. Unlike other gyms, A TRAINER IS ALWAYS AT YOUR SIDE to assist and direct you to ensure safe and proper technique and help achieve long-term success. As a member of Derby City CrossFit, not only will you get personal training every day you’re at the gym, you will also have access to a massage therapist, Pilates classes, and nutritional advice.
CrossFit is focused on improving performance in the 10 recognized general physical skills of fitness:
• Cardiovascular Endurance
• Speed
• Muscular Strength
• Muscular Power
• Agility
• Balance
• Coordination
• Accuracy
• Flexibility
• Stamina
We’re conveniently located in the heart of downtown Louisville, inside the Sign-A-Rama building on E. Market St. Give it a try, Louisville! You’ll never want to try another gym!
Disclaimer
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
The information and opinions expressed here are believed to be accurate, based on the best judgment available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries. In addition, the information and opinions expressed here do not necessarily reflect the views of every contributor to Derby City CrossFit. Derby City CrossFit acknowledges occasional differences in opinion and welcomes the exchange of different viewpoints. The publisher is not responsible for errors or omissions.
