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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Friday 1/29/10
CF Games
As many 1, 2, 3, 4, 5 rep ladders in 10 min of 225#/155# Back Squat (rack the bar and take the load off your back before beginning the next rung of the ladder)
Rest 5 min, then:
5 Sets for total reps:
AMRAP Double Unders in 45 sec
15 sec rest
AMRAP Chin Ups
2 min rest
Strength
Front Squat 5×3
WOD
3 Rounds for time:
20 Push Press
15 Pull ups
10 Ring Dips
CF Endurance
Here
It’s Never Too Late to Start
Women’s Strength Training Network
The Inner Athlete
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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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Ben, thanks for building the “Death Squat” contraption and making me the first guinea pig. I’m going to squat correctly one day even if it kills me.
“If you touch my top bar you have to do pullups, if you touch my bottom bar or move your feet then you have to do pushups”– Dr Evil Carter.
I love the links you put on here. The woman doing all those pull ups is a total bad ass! Maybe, I’ll be able to do that when I’m 40, maybe that will be my 40th b-day present to myself;) And I also like the link to the standards for women. It kind of gives me some ideas of goals to work toward, even though I’m a total gumby. I have to say, I’m a little sad that it’s Friday, and I won’t get to come play until Monday. However, my body most particularly my wrists, will appreciate the break. Enjoy the weekend!
Ben, thanks for making me the first guinea pig on your “death squat” contraption. I’m going to squat correctly even if it kills me.
“If you touch my top bar then you do pullups, if you touch my bottom bar or move your feet then you do pushups”.– Dr. Evil Carter
Thanks Bro! You did great! Keep it up and you’ll get this stuff down in no time.
The best part of video of pull-up girl (besides her) is the three people standing in the background at the gym.. DOING NOTHING!!! I was waiting for one of them to pull out a bag of doritos
Kathy, I was thinking the same thing! The puzzled look on their faces were priceless!