strength training, weightlifting, hIIT functional fitnes gym

Derby city fit club

Join the Louisville Community That Loves to Workout

Your Pursuit of Better Starts Now

We lift weights. Barbells. Dumbbells. Kettlebells. We run, row, ski, and bike. And do burpees, jump rope, and jump on and over things. We adjust things to make them appropriate for you (and me). We make them heavier or lighter. or shorter or taller. or different altogether. All athletes are welcome here, and you ARE an athlete.

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Beginner Friendly

Never worked out like this before? No problem. We use four Ramp Up sessions to teach you the movements that'll help you hit your goals in class.

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All Are Welcome

We're a bunch of hard-working, belly-laughing, fitness-junkie Louisvillians who love working out. We're all about sweat, smiles, and good vibes!

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Train for Life

Our mission is to make you as strong and fit as possible. Put your phone down & ignore that work email. This is your time to have fun and get fit.

Sample Week of Workouts

strength & Fitness Training Built for Your Success

Monday

E4M16M

1min Max Power Clean Singles @ 60-75%

+

// F: Kip Swing Practice

// F+: Pullup Push-Aways

// P: Pullup Hip-to-Bar or C2B Practice

// S: Pullup Pullovers or Muscle Up Practice


-then: 


AMRAP 10

Run 200m or Row 250/225m or Bike 500/450m

9 Push Press – 95/65

9 Hang Power Clean


// F: 45/35

// F+: 75/55

// P: As Written

// S: HSPU, 115/75

Tuesday

E3M15M

5 Back Squat @ 75%

+

// F: 1min Plank Hold

// F+: 30sec Handstand Hold

// P: 1min Handstand Hold

// S: 1min Freestanding Handstand Hold


-then: 


5 Rounds

12 Box Jump Overs

20 DB Snatch – 35/25


// F: 20/10, Box Step Overs

// F+: 30/20

// P: As Written

// S: 50/35

Wednesday

EMOM 10

1 Snatch Complex @ 70% of 1RM Snatch

Squat Snatch + Hang Squat Snatch


-then: 


45/36 Cal Row or 36/26 Cal Bike or Run 600m

50 Wallballs – 20/14

25 Pullups

-rest 2min

25 Pullups

50 Wallballs

45/36 Cal Row or 36/26 Cal Bike or Run 600m


// F: Jumping Pullups/Ring Rows, 14/10

// F+: Jumping Pullups/Ring Rows

// P: As Written

// S: 75 Wallballs

Thursday

E3M15M

5 Push Jerk @ 65%

+

30sec Max Distance on Bike or Rower.


-then: 


AMRAP 12

20 Double Unders

10 T2B

10 2-DB Thrusters – 35/25


// F: 30 Single Unders, Hanging Knee Raise or Situps, 20/10

// F+: 10 Double Unders, Single Leg Toe to Bars, 30/20

// P: As Written

// S: 30 Double Unders, 50/35

Friday

E3M12M

9 Touch & Go Deadlift

+

16 Seated Single-Arm DB Press (8L/8R)


-then: 


3 Rounds

9 Deadlift - 155/105

18 Burpees Over Bar


// F: 95/65, No Pushup Burpees

// F+: 135/95

// P: As Written

// S: 185/125

Saturday

Teams of 2

AMRAP 30

4 Rounds

20 Front Squats - 115/75

20 Synchronized CTB Pullups


-then AMRAP in remaining time:


40 AKBS – 53/35

Run 400m (200m Each) or Row 500/450m or Bike 1.1/.99k

40 Power Snatch – 115/75

- Add 10/5lbs to the Snatches each round.


// F: 75/55, Synchro Jumping Pullups or Ring Rows, 26/18

// F+: 95/65, Synchro Pullups, 35/26

// P: As Written

// S: 135/85, 15 Synchro BMU, 70/53

Sunday

EMOM 35

Min 1: 12/9 Cal Machine

Min 2: 20-40 Double Unders or Crossover Single Unders or Single Unders

Min 3: 10 1-DB Box Step Overs - 35/25

Min 4: 10/10 1-DB Push Press

Min 5: 15-20 1-DB Pinch Grip Curls


// F: 9/6 Cals, DB - 15/10

// F+: DB - 25/15

// P: As written

// S: 50/35

Monday

E4M16M

1min Max Power Clean Singles @ 60-75%

+

// F: Kip Swing Practice

// F+: Pullup Push-Aways

// P: Pullup Hip-to-Bar or C2B Practice

// S: Pullup Pullovers or Muscle Up Practice


-then: 


AMRAP 10

Run 200m or Row 250/225m or Bike 500/450m

9 Push Press – 95/65

9 Hang Power Clean


// F: 45/35

// F+: 75/55

// P: As Written

// S: HSPU, 115/75

Tuesday

E3M15M

5 Back Squat @ 75%

+

// F: 1min Plank Hold

// F+: 30sec Handstand Hold

// P: 1min Handstand Hold

// S: 1min Freestanding Handstand Hold


-then: 


5 Rounds

12 Box Jump Overs

20 DB Snatch – 35/25


// F: 20/10, Box Step Overs

// F+: 30/20

// P: As Written

// S: 50/35

You’re In Good (Calloused) Hands

We believe that fitness can be forever, and training should be a fun part of your adventure. We've made it our mission to create a ridiculously good training experience to deliver to you. 


And you know what? It seems to be working. We were proudly awarded the 2022 Best Gym in Louisville award. Our members love training in here; and, they're thriving out there.


All that's missing is you.


Unlimited – $155/mo

2x/Week – $115/mo

10 Class Pack – $160


Discounts

Family Discount – 25% off for each additional member after one member pays Unlimited price

Active Military, Teachers, Firefighters, Police Officers, and Nurses – 10% off

Full-Time Undergrad & Grad Student – 20% off

High School Student – 35% off

come train with us!

That's what we do. Contact Derby City today and become your fittest self, ever.

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Testimonials

Trusted & Loved by Hundreds of Louisville Residents

Questions? We Have Answers!

Still curious? Text us! 502.817.2733
  • How do I sign up for Ramp Up sessions?

    Schedule your sessions with us by filling out our contact form and we’ll contact you to get scheduled. Click here to learn more about our Ramp Up program for fitness beginners.

  • How long does it take to see results?

    Results take time, but if you’re consistent, they will come. If you're a beginner, results will come fairly quickly. Even in just 30 days, you'll start to see a difference in your strength and overall fitness.

  • What kind of exercises can I expect during a workout?

    We love variety which means we are often changing things up. However, each class has a coach-led warm up, instruction of movements, strength-building section, and guidance during the conditioning work. We help you ge the most out of the hour. Throughout the week you will see a variety of weightlifting, bodyweight, and traditional conditioning movements. Click here to learn more about our various fitness programs and what they each involve.

  • Any other perks I should know about?

    Some other things you may find helpful... we offer open gym hours where members can work on weaknesses, catch up on missed workouts, or just go at their own speed. We also have clean bathrooms, multiple showers, a wide range of post-workout food, snack, and shake options, plus an attached Massage Therapist. Click here for a virtual tour of our gym in Louisville, KY.

  • Do I need a certain level of fitness to join?

    Nope! That's why we are here and what we do. Part of our approach is learning about you through both conversation and some insightful assessments when you start. This helps us provide you with education on how to best approach workouts and what you can expect of yourself and your training. Ready to get started? Click here!

Training Is Our Passion and All Are Welcome.

Join us to experience the difference.

Join the DCF Family