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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WOD
3 rounds:
400m row
15 Pull Ups
15 Sumo Deadlift High Pulls with Kettlebell (53#/35#)
Two ADAs; Same Awful Advice (link)
Keep Your Eye on the Ball (link)
Louisville Derby City CrossFit – Snatches
Derby City CrossFit will be closed at 2pm today.
We will be open tomorrow from 11am-1pm
and we will have our normal Saturday hours from 10am-noon!
We wish everyone a wonderful New Years and we’ll see you on the other side.
-DCCF Staff
My man Dennis with a 110lb PR!!! on the Deadlift yesterday. He made 285lb look easy!!!
Strength
Push Press 10 x 10 (Rest 100 sec between efforts and pick a weight you can complete for at least 5 sets)
WOD
Tabata:
Sit ups with 30lbs
Superman Holds
We All Hate Jerks (link)
Louisville Derby City CrossFit – Wallballs
Strength
Deadlift 6 x 3 (first 2 sets are warm up sets)
WOD
3 x 1000m row
rest 3 min between efforts
How I Learned to Stop Leg-Pressing and Use My Ass (pdf)
Louisville Derby City CrossFit – Thrusters
Strength
Tabata Handstand Hold
WOD
50 pull ups
50 push ups
50 squats
50 lemon squeezers
(Lemon Squeezer = lying on the ground face up with arms and legs extended along the ground. From extension, curl yourself into a ball by curling your legs to your chest and wrapping your arms around your legs, then extend yourself back along the floor [...]
21-15-9
Back Squat (135#/95#)
Ring Dips / Bar Dips
Box Jump (24″/18″)
From www.anaerobicinc.com
5 Ways Strength Training Will Make You Man Up!
Louisville Derby City CrossFit – Flexibility Training
1K Row
Rest As Needed
WOD
Tabata Mash:
Push Ups
Box Jumps – 24″/18″
Anchored Sit Ups
Shoulder Position for Snatch Grip (link)
3 Rounds
30 Double Unders
30 Push Ups
30 Walking Lunges
Olive Oil and Sea Salt Slow-Roasted Almonds (link)
The Truth About Kids and Resistance Training (link)
Derby City CrossFit Louisville Kids Class
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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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