Learn and Grow Series

We water you, you water us, we grow together!

Fern Creek CrossFit (FCCF) is constantly looking for ways to add additional opportunities for our athletes. Over the least several months, many athletes have expressed a desire for additional instruction on various aspects of CrossFit. We love this enthusiasm and want to support learning and growth any way possible.

The team at FCCF has constructed a plan to begin a series of Learn and Grow sessions focusing in on various aspects and movements of CrossFit, and some topics not directly related to CrossFit, but a benefit to the athlete nonetheless.

Beginning in August, we will be hosting these seminars, free of charge to our members, primarily on Sunday afternoons after Open Gym time. There may be some Saturday morning events based on the instructor schedule. Each session will last 1-2 hours.

Topics to include:

  • Olympic Lifts
  • Rowing
  • Gymnastics
  • Squat Clinic
  • Nutrition
  • Self-Defense
  • Self-Care (Aches/Pains)
  • Core Strengthening
  • Yoga
  • Brazilian Jiu Jitsu

Stay tuned for more information!

CrossFit Preferred Course: Buddy Lee Jump Rope Work Shop

The Buddy Lee Jump Rope Work Shop is coming TO LOUISVILLE on December 19, 2020.

Fern Creek CrossFit will be hosting this event at our new location at 4756 Bardstown Road Louisville, KY 40218.

This Jump Rope workshop is a world class interactive, high-energy and fun seminar at which participants learn how to use a simple and effective tool to enhance their programming and workouts of the day.

The Jump Rope workshop is created by US Olympian Buddy Lee, inventor, author and longtime CrossFit® proponent, and former SME who is widely recognized as the world’s foremost jump-rope authority in fitness and sports conditioning. Participants will learn a time tested and proven system used by fitness enthusiasts and some of the world’s Greatest athletes to include Olympic teams, CrossFit® World Games athletes, UFC World champions and multiple sports.

For the first time ever participants will be offered a clear path and proven methodology to master elusive jump-rope skills such as singles, speed, double-unders, triple-unders and more.


For more information on this CrossFit Preferred seminar, including the daily schedule and cost, check out The Buddy Lee CrossFit Jump Rope Course .

CrossFit Preferred Course: The Gymnastics Course

The Gymnastics Course (formerly CrossFit Gymnastics) is coming BACK TO LOUISVILLE on November 7 and 8, 2020.

Fern Creek CrossFit will be hosting this event at our new location at 4756 Bardstown Road Louisville, KY 40218.


It’s a 2-day course where you’ll learn practical skills and methods to improve your understanding of gymnastics movements and principles.


Great for coaches or anyone who trains themselves or others to increase strength development, core control, and spatial awareness.


For more information on this CrossFit Preferred seminar, including the daily schedule and cost, check out The Gymnastics Course , or follow them on social media.

The Burgener Snatch Warm-Up

This warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.

The sequence is as follows, always in this order:

  1. Down and finish
  2. Elbows high and outside
  3. Muscle snatch
  4. Snatch land
  5. Snatch drop