Derby City CrossFit – Louisville, KY

Please go on LeoWeekly.com and vote Derby City CrossFit as your favorite gym!  If we get enough votes then more people will get to have as much fun as you do in the gym everyday.  Well at least they’ll get a great workout in

 Yeah!!! Burpee Broad Jumps!!!

Clark’s week to program so please let us know how he does.  I think you guys are going to like the change.  We are going to try and alternate weeks so please let us know how you like it.  The beautiful part about CrossFit is trying constantly varied workouts to find the [...]

” Broken but Never Defeated”

    DERBY CITY CROSSFIT

New slogan or possible tee shirt idea?  Post thoughts to comments!

Game Prep

Clean and Jerk 3×2

Overhead Squats 5x 1

100 yard shuttle run (turn around every 25 yards) x 4  ( rest 2 min between sets)

WOD

25 pull ups

50 push press ( 65/45)

75 double unders or 150 jump rope

100 squats

FOR TIME

KG is getting really good at taking pictures!!!

Game Prep

L – sits

WOD

21,18,15,12,9,6

super planks

dips

Dear Lord Baby Jesus, or as our brothers of the South call you “Hesus”, we thank you so much for my family beautiful, beautiful handsome striking trainers Clark and Blandford aka Fatty Addy and of course my red hot smoking cousin Shane, stone cold fox, and thank you for my best friend Sean whose got my [...]

We will be having two classes this Saturday.  The times will be at 9:00am and 10:00am.  They will start promptly so please be on time.  We will be locking the doors at 11:00am.  These classes will be taught by Coach.

Also just to give people a heads up we are going to be more strict on [...]

Game Prep

Bench 5 x 3

Front Squat 5×5

Weighted pull up 5x 1

WOD

Hang Power Snatch 5×3

150 box jumps for time!

Game Prep

Gymnastics

Backwards Rolls

WOD

100m run

10 burpees

As many Rounds as possible 10 mins

Derby City CrossFit will be closed from noon to 3:00pm today.  Sorry about the shift but we have a location we are looking at so Derby City could be expanding!!!

Thank you for your patience