2009 June | Derby City CrossFit

Tuesday 6/30/09

So Coach just got his first back tuck EVER!!! Coach just wants to thank the most amazing gymnastics Coach KG for helping him to achieve his goal of getting a back tuck. Always wanted to be a gymnast and now at age 25 he finally learned something worth bragging about.

KG is going to be [...]

Monday 6/29/09

Hope everyone enjoyed the workout Saturday morning! We had a great week at Derby City CrossFit last week and more fun is on it’s way. July 1st is going to mark the start of HERO month! What this means is that DCCF is going to be completing all the HERO wods that CrossFit main site [...]

DCCF Closed Monday Morning

DCCF will be closed Monday morning and will reopen at 11AM.

DCCF schedule update

Derby City CrossFit will be closed this Thursday July 2nd at 6pm. We will reopen Monday morning (July 6th) at 5:30am. Enjoy your July 4th weekend! Be ready to work off that partying Monday.

The following week we will be closed July 9th-13th. Derby City CrossFit Team and Coach Carter are headed to compete in the [...]

What do you do at your gym?

Sham Wow!!!

Okay so maybe you had to be at DCCF this morning to get it but no worries.

Great news! We found a trainer to teach the 9am class tomorrow, Saturday the 27th! So bring a friend and have some fun! She will be here from 9-11am.

Thanks
Coach

Saturday Morning Workout Cancel

Sorry guys and gals but we have to cancel our Saturday morning workout. Hope this doesn’t inconvience anyone who has made plans. We will definitely be starting weekend classes soon that will be on a regular basis. Thanks for your understanding.

-Coach

Friday 6/26/09

STRENGTH 4X3 POWER CLEAN

WOD

3 ROUNDS

650 m RUN

20 Kettlebell Swings (53/35)

12 pull ups

Thursday 6/25

WOD

7 Front Squat (155/85)

12 Box Jumps

Max rounds in 15 minutes

Update

Derby City CrossFit will be closing today from 9:00am- 11:30am for equipment pick up and delivery. Sorry for the inconvenience but it was the only time available. Thanks for your cooperation from all of us here at DCCF!

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 COACH IS ALWAYS AVAILABLE to assist and direct you to ensure safe and proper technique and help achieve long-term success. Furthermore, this coach is included as part of your monthly membership. As a member of Derby City CrossFit, not only will you get coaching 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!

If you still want to know more, click here.

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.

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