Visit the new Coach's Blog for movement instruction, motivational words, and general ass-kicking. Welcome 
Derby City CrossFit
909 E. Market St.
Louisville, KY 40206
Call: 502.641.2980
Email: info@dccrossfit.com
Mon-Fri : 5:30a-10:30a; 3p-8p
Sat : Check Website
Whether you need a running club, Olympic strength training, powerlifting, pylometric explosion practice, individual sport training, runner's technique work, or just a more community-oriented health & fitness gym - you can get it all at Derby City CrossFit. Important Events CLYDESDALE GAMES
Sat & Sun, September 11 - 12
$50
This is a competition for the heavier athlete. Males must be 205lbs and females must be 135lbs with three weight classes per gender. This competition gives the larger athlete an opportunity to compete with people closer to their size and physical abilities.
Register Here!
CrossFit Endurance Certification
Fri & Sat, November 6 - 7
9a - 4p both days
$595
Register Here!
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Strength
tabata push ups (20 sec on 10 sec off 8 rounds)
classes
for time
10 reps ground to overhead (155/105)
650m run
20 reps back squat
650m run
30 reps deadlift
650m run
*use same weight for all reps
Coach’s WOD
5 rounds
5 weighted snatch grip chin ups (40)
30 squats
then..
3×5 weighted ring dips
Classes
3 rounds
30 kettlebell swings (55/35)
30 box jumps 24″
Coach’s WOD
Nate
2 muscle ups
4 hspu
8 kb swings (2 pood)
Strength
deadlift 3×5
Classes
3 rounds
7 power cleans (155/105)
50 squats
coach’s wod
5×3 sdhp
Then
3 rounds
25 k2e
25 back extensions
Strength
3×3 push press
classes
5 rounds
10 dips
10 knees to elbows
coach’s wod
5 rounds
7 ring pull ups
9 ring dips
then
3 rounds
15 back extensions
15 sit ups
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 [...]
Classes
5 rounds
400m run/row
15 front squat (95/65)
Coach’s WOD
Snatch 5×1
Clean and Push Press 5×1
“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
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
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!!!
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What is DCCF? 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 COACH IS ALWAYS AVAILABLE to assist and direct you to ensure safe and proper technique and help achieve long-term success. Furthermore, this coach is included as part of your monthly membership. As a member of Derby City CrossFit, not only will you get coaching 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!
If you still want to know more, click here. Disclaimer 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.
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