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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Wednesday 11/25/09
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.
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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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This WOD looks awesome, too bad I’m not in town. I’m at my parents and I’ve got a pull up bar and some free weights, I’ll figure something out. I’m thinking about doing front squats that I missed on Monday and finishing it up with Angie afterwards.
Ben and Kat, it was a pleasure to meet you both and thanks for letting me drop in and join you for today’s WOD. It was a great workout and very well programmed. I’ve been to quite a few affiliates in the US, and only a select few come close to the high-quality, supportive, family atmosphere I enjoy at my home affiliate in San Diego. Yours is one of them. Keep doing the things you guys are doing and you’ll go far.
Regards,
Tony Patterson
who would have guessed that 2-a-day is the solution to rehabbing a back injury?
AM session:
hip and back flexibility/mobility
basic ring strength work and CF Gymnastics warm-up workout #1
PM session:
Brought Ian and Eli and they took classes while I did some ring progressions (straight pull through to German back to l-hang) and then did some straight-bar progressions (l-hang pull up to hip-to-bar, and back down to l-sit negatives to l-hang)
Then did a couple of short rep’s of straddle l-sit rope climb from the floor to about 8 feet.