Saturday “Lottery WOD #1″ Teams of 2 3 Rounds 20 Front Squats – L: 95/55; S: 135/85 20 Synchronized Pullups (S: CTB) -rest til: 10:00, then: AMRAP 20 40 DB Snatch – L: 30/20; S: 50/35 Run L: 200m; S: 400m or Row 500/400m or Bike 1000/800m 40 Power Snatch – L: 95/55; S: 135/85...Read More

6 Ways Derby City CrossFit Will Change Your Life Maybe you haven’t tried CrossFit because you’ve heard some negatives about it: it’s dangerous, it leads to injury, it makes you bulk up… but, if it were so bad, why do so many people love it? We strive to make a class at Derby City CrossFit...Read More

Warming Up for the Warm Up Written by: Coach James As a lot of you have noticed, we have a prescribed warm up each day before the strength portion that we, the coaches, put you all through. This includes 5-7 minutes of stretches and/or mobility and another 5-7 minutes of a general warm up. This...Read More