We have some new videos and photos that will be posted soon but we had some things changing here again at DCCF. As we grow, our best interest is the things that will make our clients better. We are trying to find the way to use our time best to get things set up to make your experience at Derby City CrossFit the best it can be.
With that being said we are going to change our schedule a little bit. Starting October 5th we will be open 5:30am to 7am. We will be closed from 7am-9am. We will then open from 9am-10am and closed from 10am-noon. We will open at noon til 2pm and close again from 2pm-4pm. We will then be open from 4pm-8pm.
Now I know that’s a lot to take in but it will posted in our classes page. Please call or email if you have any questions.
The other order of business is equipment that is being left out on the floor after workouts. We put up our weights and equipment away when we are done with them. So the new rule of the gym is that if you are caught leaving equipment out then I will take a picture of the crime and a picture of the accused, post them on the board, and finally that person will do 100 burpees before they are allowed to workout in the gym again.
It was posted the other day that we will be contacting each member of the gym to have a meeting and we will so be patient because it is important. We all have different needs and they must be addressed. Your goals are just as important as workouts, nutrition, or any other thing that goes on in the gym. Without direction then we are just paddling in circles.
Another thing that has been on my mind is the lack of use of the comments section of the website. How often do you ask me what weight should you use for an exercise? There are over 70 people that workout at DCCF and I can’t remember everyone’s weights. So I’m asking you guys and girls for your help. Post on the whiteboard by the office. Post on the comments section of the website so we have a frame of reference on your progress. If you think notebooks or something like that can help then please let me know because it only benefits you. I see your progress but lets optimize it!
So I guess there are a few questions I’d like to ask…
Why do you come to DCCF? What do you want out of your experience? Are there things you wish we were doing? What are some of the things you like?
I would also like to post a challenge to anyone who can come up with a workout that we can try. We’ll take the top 5 submissions and everybody will vote on the one they want to do the most. That person will win a FREE DCCF T-Shirt!!! Good luck to everyone and submissions are due by Wednesday next week.
I came to DCCF because I was tired of watching top heavy guys flex in front of the mirror and do 30 sets of chest.
I want to get really really fit and I want to workout with my friends and I want to have fun and I don’t want no shit.
I wish we had a flag football team.
I like seeing people on the floor in front of the fan. That’s a bond that you can’t share with many people. You busted your butt now enjoy it.
I don’t like hearing people complain. Injuries are one thing but don’t complain to me about how hard crossfit is. Yeah its hard! Look around its hard for everybody and its not gonna get any easier. That’s why it works.
21-18-15-12-9
squat clean and jerk @135#
burpees
and I came to derby city crossfit because I have never had a trainer before, and I think with your help I can compete in the games. Lots of work to do though
AMRAP 12 min
5 deadlift @315
10 GHD situps
15 back extentions
is there a limit on submissions for workouts??
why am i at DCCF?
Easy. To facillitate my on-going development and progress toward health, wellness, and physical excellence. My desires and short-term goals my vary, but they long-term objectives above are unwaivering. DCCF is there as one avenue to use towards that end.
Flag (it always becomes tackle) football would be great.
I’d like some outdoors workouts/classes at some local parks such as on the water-front. We occassionally all fall into “the gym-only” rut and a good outdoor workout just feels great.
Lastly, I have only been working out at DCCF for a week, but Ben, Slater, Mike and all the other members have been great to me and with me. I truly appreciate the hands-on work with Ben.
5 rounds (kit)
Run 200M
30x step ups
25-20-15-10-5
Burpees
KB swings x 2
Sit ups Weighted
To make this WOD even more FUN lets put the KIT on!!!
i came to dccf because slater shane and brad looked like they were havin all kinds of fun lol. it challenges me in ways that i could no longer challenge myself in the gym. plus i was tired of being ogled at by meatheads and skinny mexicans. i like being amongst people with the same idea of fitness, and feelin free to wear just a sportsbra lol.
i would like to see some team wods. it’s an extra push when you’re workin out and adds another element of fun at the same time. i think it’d be great for the bigger classes too.
ps i’m a fan of cleans and burpees wod…
I also enjoy being free and wearing my sportsbra in the gym.
seriously though, lets get some team wods in.
Of course submit as many as you’d like!