Commitment

Crossfit you either love it or hate it. Great commitment shown by Chris from CFD.

Courage

A link to Nike Courage: Inspiring Video.

http://www.nike.com/nikeos/p/nike/en_EMEA/courage?sitesrc=EMEALP

Understanding Crossfit

http://www.crossfitsaskatoon.ca/Understanding%20CrossFit.pdf

A link to an article from the Crossfit Journal, first published in issue 56-April 2007 By Coach Gregg Glassman.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run.....................

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

27.57

The Box part 1

First pic of what will become the CFD Box.
The room is located at the Full Force Gym Monk street, Derby City Centre and was offered for use by Mick the owner, who is a CF convert. The room will also be used by a Kick Boxing coach, a perfect match. More pics as it changes.
And a big thanks to Mick.

The Crew.

Some of the crew from CF Derby after a group session.

Olympic lifting seminar.

Olympic lifting seminar held by Crossfit Derby earlier this year.

Box Jumps

Always make sure you get two feet on the box!!

3 months on the Zone.

After 3 months on the zone, this was the result, BF below 8% and all performances up.

If you are serious about performance then you must give the zone ago.

Here is a link to CF Journal issue 21. zone meal plans. http://www.crossfit.com/journal/2007/10/zone_meal_plans_crossfit_journ.html

Advertising for FK.UK

What's the point of training if you can't have a laugh.

FuncKey: FK.UK Members Map

FuncKey: FK.UK Members Map

A link to finding UK based Crossfit affiliates and like minded people who you can train with.