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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Maggie, Angel, and Hye working hard on some Box Jumps!
Tuesday
Strength
5×1 weighted pull up (set a new PR!)
WOD
5 Rounds
10 medicine ball cleans
10 sumo deadlift high pulls
10 step-ups with weighted dumbbell
Monday
Strength
Snatch / OHS (can’t snatch if you can’t overhead squat)
4×2 @ 80% 1RM
WOD
3 rounds
10 Hang Power Cleans @ 135/95
20 dips
30 squats
Gym is open from 12p – 2p today. Come burn off the turkey!
Strength
Rest
WOD
5 rounds
1 min step ups (18″ box)
1 min sit ups
1 min hold (hold 45lb plate locked out overhead)
Just want to say Happy Thanksgiving to everyone who is or has been a part of DCCF!
Life takes us many directions and we should be thankful for our successes and what we learned from our mistakes.
Gym is open 10a – 12p for MEMBERS ONLY.
Friday hours are 12p – 2p.
Thursday
Strength
Rest
WOD
run/row 650m
50 pull ups
75 push ups
100 squats
run/row 650m
Some diet advice from a CrossFit Legend, Greg Amundson, for your Thanksgiving.
Diet Secrets of the Tupperware Man (pdf)
Wednesday
Strength
3×3 Push Press @ 80%
Buy In = 30 Knees to Elbows (to be done before WOD)
WOD
3 rounds
5 press @ 135/85
25 wall balls
Cash Out = 30 Burpees (to be done after WOD)
Coach Carter with Max Mormont of CrossFit Football
How to clean up your kid’s diet in 3 easy steps.
Tuesday
Strength
Rest
WOD
10 double unders
20 lunges w/ 30lb dumbbells
30 supermans
40 sit ups
30 supermans
20 lunges w/ 30lb dumbbells
10 double unders
Our friends at Hyperfit USA talk about “being consistent”
DCCF will be open from 10a – 12p on Thanksgiving for members only. Come in and “Earn Your Turkey“… then come back Friday to “Burn Your Turkey.”
“Nothing tastes as good as skinny feels.” – Kate Moss
DCCF is holding an “Improvement Pool” starting in December. The objective of this pool is to further increase your work capacity across broad time and modal domains through a competitive pool. Each entrant must sign up, submit $10 cash, and complete the 6 “Test WOD’s” by December 13th. Each athlete’s score [...]
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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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