Unloaded OTM for 10min Cal Bike – L: 4/3; Spl: 6/4; S: 8/6 10 KB Hang Snatch – L: 24/16; Spl: 35/24; S: 53/35 -then: AMRAP 8 12 KB Goblet Squats – L: 35/24; Spl/S: 53/35 10 L: Burpee; Spl/S: to 6″ Target 12 AKBSRead More

Strength Cycle: Open Cycle – Week 4 Strength/Skill OTM for 10min 1 Power Snatch @ 82.5% *Another short EMOM to get your mind and body prepared for tomorrow’s Open workout. WOD AMRAP 8 12 Front Squats – L: 45/35; Spl/S: OHS – 75/55 10 L: Burpee; Spl/S: to 6″” Target 12 AKBS – L: 35/24;...Read More

Fridays in October at Derby City CrossFit are special. The Open is a “ritual sacrifice of human energy” and it binds DCCF-ers together. The discomfort may feel extreme now, but one day, we’ll look back on these workouts and say “Damn, remember that one?! That was a good one!” Read More