By

Slater Coe
The Gem of Uncertainty Written by: Coach Vic I think that life, in this interesting way, shows its individual path for us in moments of uncertainty and growth. Often times, these moments can be uncomfortable and they can present decisions to revert back to who we use to be… play the games we use to...
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Written by: Coach Vic One of the most alluring things about a CrossFit box is the competitive atmosphere in which it takes place. That competitive atmosphere bring many positives, but also an opportunity for some negatives. Within competitive environments, you might have the mindset that focuses on others. This done in a positive light can...
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Written by: Coach Vic In the upcoming year in our fitness journey, let’s try to remind ourselves of why we’re here. One of the the most important things to keep in the forefront of our mind is the reason that got us through the door. Was it simply to have a healthier lifestyle, or something...
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It’s tough to make friends as an adult. Frankly, most of the articles you’ll find on the topic tell you to join a group, like Derby City; but, they don’t tell you what to do next. There are enough members at this gym that you can absolutely find others who have similar desires as you....
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We’re in the process of moving our workouts to Wodify. Check the Wodify Athlete app for today’s workout. If you’re not a member at Derby City and would like to follow along, email us at [email protected] and we’ll see about arranging an Online-Only Membership. Thanks!
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Unloaded 5 Rounds Min 1) L: 9/6; Spl: 12/9; S: 15/12 Cal Bike/Ski/Row Min 2) 6 2-DB Renegade Row – L: 25/15; Spl: 35/25; S: 50/35 Min 3) L: 12 Box Step Ups; Spl: 16 Box Jumps Min 4) 6 Pullup Negatives; Spl: 6; S: 9 Strict Pullups Min 5) L: 30; Spl: 45; S:...
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Saturday Open Gym: 7a-9a Saturday Teams of 2 In 35min, complete: 5 Rounds 24/18 Cal Bike/Row/Ski 18 Hang Power Cleans – L: 95/65; Spl: 135/85; S: 155/105 12 Shoulder to Overhead L: 100 Jumping Pullups; Spl: 100; S: 150 Pullups 5 Rounds 24/18 Cal Bike/Row/Ski 18 Hang Power Cleans 12 Shoulder to Overhead 150 Abmat...
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Unloaded E3M12M Run 400m or Row/Ski 500/400m or Bike 1100/900m Max 2-DB Front Squats in remaining time – L: 25/15; Spl: 35/25; S: 50/35 + 3 Rounds AMRAP 4 2, 4, 6, 8, etc.. Burpees (Spl/S: to 6″ Target) 2-DB Snatch – L: 20/10; Spl: 35/25; S: 50/35 Rest 2min
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Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill E3M12M 4 L: Front Squat; Spl/S: Back Squat @ 82.5% *Heavier than Monday with one less rep. Continue to focus on quality technique, no bouncing, and bracing effectively between reps. WOD 3 Rounds AMRAP 4 2, 4, 6, 8, etc.. Burpees (Spl/S: to 6″ Target)...
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Unloaded AMRAP 6 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m Max Pushups in remaining time AMRAP 6 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m Max 2-DB Deadlifts in remaining time – L: 35/25; Spl: 50/35; S: 70/50 AMRAP 6 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m Max Double Unders in remaining time...
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