Unloaded E3M12M 4 HS-on-Box Around-the-Worlds Bike as far as possible in remaining time -then: Run 800m or Row/Ski 1000/800m or Bike 2200/1800m 40 1-DB Lunges – L: 35/25; Spl: 50/35; S: 70/50 Run 600m or Row/Ski 750/600m or Bike 1600/1300m 25 Box Jumps – L: 24/20; Spl/S: 30/24 Run 400m or Row/Ski 500/400m or Bike...Read More

Strength Cycle: Open Cycle – Week 2 Strength/Skill E3M12M 6 Push Jerk @ 72.5% *Similar to last week, just a touch heavier. Movement efficiency is the priority. These may be touch and go. WOD Run 800m or Row/Ski 1000/800m or Bike 2200/1800m 20 Squat Cleans – L: 115/75; Spl: 155/105; S: 185/125 Run 600m or...Read More

Misfit Camp Recap Written by: Coach Lexi My friends of Derby City, Hi! I recently made my way up to the North Eastern part of the US to visit Misfit HQ in Portland, ME. For some of you who may not know, the structure of our programming here at DCCF is provided by Misfit. We...Read More