Saturday Teams of 2 AMRAP 16 50 Pullups (S: CTB) 40 Power Cleans – L: 95/65; S: 135/85 30 Wallball Slams – L: 30/20; S: 60/30 20 Shoulder to Overhead 100 Wallballs – 20/14 *Split reps as needed -rest 4min, then: 4 Rounds AMRAP 3 Run 400m or Row 500/400m or Bike 1000/800m Max Thrusters...Read More

Why Showing Up Late Is Killing Your Fitness Written by: Coach Evan Oh great. Another article telling me I’m doing something wrong and how detrimental it is to my health. Well, sorta, but not really. Let me preface this by saying we at Derby City CrossFit NEVER want to deter someone from coming to class....Read More