2009 October | Derby City CrossFit

Derby City CrossFit will be hosting a Fitness Challenge this Saturday for anyone up to the task.
Those who chose to participate will go through “The Obstacle Course” which will consist of various exercises performed in CrossFit workouts.
Whom ever can complete the obstacle course the fastest will win 50% off their next month’s membership or a [...]

Monday 10/26/09

Classes
5 rounds
400m run/row
15 front squat (95/65)

Coach’s WOD
Snatch 5×1
Clean and Push Press 5×1

Friday 10/23/09

“fight gone bad dccf style”
3 rounds
push ups
box jumps
push press @ 95lb
medicine ball cleans with 20lb ball
calorie row
rest
* 1 min at each station, 1 min rest between rounds

Thursday 10/22/09

What do you think these guys are thinking?

Strength
Press 3×1 @ 85% 1 rep max

wod
3 rounds
200m run
30 back extensions

coach’s wod
amrap for 15 min of wod above

Games Competitor!!!

Well…. maybe in a few years….

Congrats to Sierra!!! Not only was she kicking butt on the rower but she completed 3 cartwheels in a row for her first CERTIFICATE!!!

Photos

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 TRAINER IS ALWAYS AT YOUR SIDE to assist and direct you to ensure safe and proper technique and help achieve long-term success. As a member of Derby City CrossFit, not only will you get personal training 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!

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.

Derby City CrossFit – Louisville, KY

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Archived WODs

Friday 10/30/09

10/29/09

Wednesday 10/28/09

10/27/09

Fitness Challenge This Saturday 10:30am

Monday 10/26/09

Friday 10/23/09

Thursday 10/22/09

Games Competitor!!!

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