Welcome 
Derby City CrossFit
Louisville CrossFit
909 E. Market St.
Louisville, KY 40206
Call: 502.641.2980
Email: info@dccrossfit.com
Mon-Fri : 5:30a-2p; 4p-8p
Sat : 10a-12p Important Events Recovery Seminar
March 20, 2010
12p - 2p
$10 for Members
$25 for Non-Members
REGISTER HERE
CrossFit Olympic Weightlifting Certification with Sage Burgener
April 24 - 25, 2010
9a - 5p both days
Register Here!
CrossFit Gymnastics Certification with Jeff Tucker
August 21 - 22, 2010
9a - 5p both days
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 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!
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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