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 starting up our new gymnastics program here at Derby City CrossFit.  Details will be coming soon!!!

WOD

4×1 deadlift

4×1 squat

ab work

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 (www.crossfit.com) has to offer. Maybe even some that other affiliates have come up with to honor our fallen.  Without our service men and women we would not be able to enjoy the freedoms and liberties that we often take for granted everyday.

No better way to start a hard week than with a FIGHT!!!!

WOD

Fight Gone BAD!!!

1 min at each station, 1 min rest between rounds- 3 rounds

wall balls

sumo deadlift high pulls

box jumps

push press

row/burpee (depends on availability of a rower)

rest

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

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 CrossFit Games!  Wish them luck!

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

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

STRENGTH               4X3  POWER CLEAN

WOD

3 ROUNDS

650 m  RUN

20    Kettlebell Swings (53/35)

12 pull ups

WOD

7   Front Squat (155/85)

12   Box Jumps

Max rounds in 15 minutes

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!