Derby City CrossFit | Louisville CrossFit
Squat – 3 x 5+ @ 80%
RDL – 5 x 5
4 attempts at your best 800m run
(rest as needed b/t efforts)

CrossFit: Redefining Fitness Inside and Outside the Box
People, We’ve Got to Stop Icing. We Were Wrong, Sooo Wrong.
Alcohol vs. CrossFit

Big news from the past few days… first, Chad Wesley Smith of Juggernaut Training Systems asked us to be a part of the Juggernaut team, to showcase how CrossFit training can be programmed at a high-level. Check out Coach Ryan’s first training log entry for Juggernaut in his article “In The Beginning“.

Second, we did a little home improvement this weekend. Took out the plywood at the front-half of the gym, painted chalkboard-paint on one wall, added wood baseboards to the base of walls to stop them from getting banged up, better organized our belts & bands, took out the 1980’s tile at the entrance… just wait til you see it today. Let us know what you think.