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 right combination to get the best results!!!  Good Luck this week training!

Game Prep

Back Squat- 1 rep every 30 secs starting at 225lb and going til failure

Deadlift  4x 3 @ 95% of 3 rep max

Lever work

* Post weight of last completed back squat and the lowest weight used in any deadlift set

Classes:

3 rounds- not timed

10 GHD situps (glute ham developer- if you don’t have one regular sit ups will do)

10 back extensions

Then..

3 rounds- for time

650 m run

50 squats

*Post time to comments

” 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 back no matter what, shake and bake!  Dear Lord Baby Jesus, we also thank you for our neighbor Chip, we hope you use your baby Jesus powers to heal him because he talks in different accents and we’re all starting to wonder!  Dear tiny infant Jesus may you keep our bodies warm and one foot in front of the other as we embrace the Bambi and prove once more that Derby City CrossFitters are The Fittest Drunks In Town!!!

(Talledga Nights- Ricky Bobby)

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 our class participation.  We would like to have more structure to our classes so people may get the greatest benefit from them.  Basically we are asking that you show up on time for what ever class you choose to work best with your schedule. You don’t have to go to the same class everyday but try not to show up in the middle and interrupt someone else’s workout.

We are also going to be offering CrossFit Endurance classes at the Gym and in local parks for anyone that would be interested.  Please check the site for details that will be posted soon!!!

Derby City CrossFit is also working on a Boot Camp style class to be offered at surrounding parks for those who don’t feel they are ready for CrossFit and want to stick to more basic movements until they feel comfortable enough to participate in group classes.  Please check the website for updates and times!

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