The Derby City CrossFit Open is primarily about two things: 1. Challenging Yourself 2. Community Regarding community, the Open and Friday Night Lights are an opportunity to spend time with members you don’t typically see due to your different workout schedules. You get a chance to bond over the shared experience of the workouts and...Read More
Strength Cycle: Cycle 3 – Week 7 – RETEST WEEK Strength/Skill In 16min: Find 1RM Clean Complex = Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Split Jerk *Our main goal with this cycle’s Complexes is to help you learn how to move efficiently around the bar. This is...Read More
Strength Cycle: Cycle 3 – Week 6 Strength/Skill E3M15M 10 Back Squat @ 40-50% 5RM *We back off the weight and intensity prior to retesting next week. Enjoy the pump and save the max intensity for next week. The start of the re-test prep week begins with light and fast back squats. Control the descent,...Read More
We frequently use “kipping swings” in our warm-ups to enforce good positions, so we can build the movement pattern for more complex kipping pullups, butterfly pullups, and bar muscle-ups. Coach Phil with tips on how to make yours more effective.Read More
Daryl Williams of ProRehab Physical Therapy with some tips for keeping your hips healthy. We’re in the middle of a heavy and intense back squat cycle, so those hips can get stiff if we’re not taking care of them before/after class. Check out these tips and feel better!Read More
Strength Cycle: Cycle 3 – Week 5 Strength/Skill In 16min: Find 5RM Back Squat *Last week we had our 5×5 at 90%, this week our goal is to hit a new 5RM, ideally 5lbs more than two weeks ago so that next week’s 5×5 is also a little heavier. WOD AMRAP 10 12 1-DB Snatch...Read More
