strength training, weightlifting, hIIT functional fitness gym

Derby city fit club

The Louisville Gym That Loves Barbell Workouts

we love doing hard things

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 us). We make them heavier or lighter. or shorter or longer, or different altogether.

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Beginner Friendly

Never worked out like this before? No problem.

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All Are Welcome

We're a bunch of hard-working, smile-loving, fitness-junkie Louisvillians who love working out.

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Train for Life

Our mission is simple: make you stronger and fitter.

Sample Week of Workouts

strength & Fitness Training Built for Your Success

Monday

Every 1:30 x 9

Hang Squat Clean + Split Jerk


Set 1-2: 3+1 @ 65% (ATK)

Sets 3-5: 2+1 @ 70% (BTK)

Sets 6-9: 1 Squat Clean and Jerk @ 75% (Floor)


-then:


3 Sets

- 18 BFB

- 15 G2O (95/65)

- 12 BFB

- 9 G2O

- 6 BFB

- Rest 2:00 -

Tuesday

EMOM 10:00

- 5 Back Squats @ 60%


-then:


- 25/20 Cal Echo

- 100 DU

- 50 Wallballs (20/14)

- 100 DU

- 1000m Run

- 100 DU

- 50 Wallballs

- 100 DU

- 25/20 Cal Echo

Wednesday

EMOM 12:00

Minute 1: 5 Strict Press @ 65%

Minute 2: :30 Max Strict Pullups


-then:


AMRAP 4:00

- 25/20 Cal Row

- 25 TTB

- Max 2-DB Bench (50/35)

- Rest 2:00, then:

AMRAP 4:00

- 25 2-DB Bench (50/35)

- 25/20 Cal Row

- Max TTB

- Rest 2:00, then:

AMRAP 4:00

-25 TTB

-25 2-DB Bench

-Max Cal Row

Thursday

3:00 On / 1:00 Off x 10

Odd Sets:

- 12/10 Cal Ski

- 100' SB Carry (100/80)

- Max Cal Ski

Even Sets:

- 12/10 Cal Echo Bike

- 20 AKBS (53/35)

- Max Cal Echo Bike

Friday

Every 4:00 for 4 Sets

- 6 Deadlifts @ 65%

- Rest :15 -

-12E SL Prone Banded Hamstring Curls

- Rest :15 -

- :24 DB RDL Hold


-then:


0 - 8

- 15 HSPU

- 30 1-DB Snatch (50/35)

- 15 HSPU

8 - 16

- 20 Kipping Pullups

- 30 1-DB S2O (50/35)

- 20 Kipping Pullups

Saturday

- P1 - 500m Ski / P2 - 1.1k Echo

- 50 2-DB Thruster (50/35)

- 25 C2B

- 50 2-DB Step Over

- P2 - 500m Ski / P1 - 1.1k Echo

- 40 2-DB Thruster

- 20 C2B

- 40 2-DB Step Over

- P1 - 500m Ski / P2 - 1.1k Echo

- 30 2-DB Thruster

- 15 C2B

- 30 2-DB Step Over

- P2 - 500m Ski / P1 - 1.1k Echo

Sunday

4 Sets

- 400m Run

- 24 Burpee Over Rower

- 32/26 Cal Row

- Rest 2:00

Monday

Every 1:30 x 9

Hang Squat Clean + Split Jerk


Set 1-2: 3+1 @ 65% (ATK)

Sets 3-5: 2+1 @ 70% (BTK)

Sets 6-9: 1 Squat Clean and Jerk @ 75% (Floor)


-then:


3 Sets

- 18 BFB

- 15 G2O (95/65)

- 12 BFB

- 9 G2O

- 6 BFB

- Rest 2:00 -

Tuesday

EMOM 10:00

- 5 Back Squats @ 60%


-then:


- 25/20 Cal Echo

- 100 DU

- 50 Wallballs (20/14)

- 100 DU

- 1000m Run

- 100 DU

- 50 Wallballs

- 100 DU

- 25/20 Cal Echo

You’re In Good (Calloused) Hands

We believe that fitness can be forever, and training should be a fun part of your adventure.



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!

Contact us 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!

barbell Training Is Our Passion and All Are Welcome.

Join us to experience the difference.

Join the DCF Family