Strength Cycle: Week 5: Post-Open Cycle 2 Strength/Skill E2M10M 3 Strict Press @ 90%+ of your 2RM + 6-10 Eccentric Pistols on Box WOD “Cindy” AMRAP 20 5 Pullups 10 Pushups 15 Air Squats *Beach muscles today… strict press then Cindy. So, a bunch of shoulders & arms. Unloaded AMRAP 35 5, 6, 7, 8,...Read More

Derby City CrossFit Pro Tips, Part 1 Written by: Coach James This article will focus on some small hints/tricks/pro tips that can and will make your experience at Derby City a little better and easier, especially for beginners. We have all seen that one person do something so simple and we just stop and think...Read More