Defiant CrossFit

Strength: Shoulder Press 5-5-5-5-5

WOD: “Claudia”
5 Rounds for Time
20 Kettlebell Swings (50/35)
400 m Run

To the athletes of Defiant CrossFit,

Three years ago, my family moved to the Austin area to plant a church, only to have that dream fade 18 months later.  We chose to stay in this area because during that time Defiant CrossFit was born.

I love being a coach and helping others reclaim their life and health through CrossFit.  I have had the honor of being a part of some of the most spectacular transformations in your lives, physically, emotionally, and spiritually. You, my athletes and friends have allowed me to share your journey.  We’ve cried together, laughed together, and celebrated successes together.  Today I must say goodbye.

A job opportunity is taking us away from Austin. Wade and I will miss you terribly but we also know that we are leaving you in exceptional hands. I am selling my interests in Defiant CrossFit to Delanie Weigand and Patti Hill.  These ladies are passionate about Defiant and I have great confidence in their leadership.  The future of Defiant CrossFit is bright and I’m so honored to have been a part of your lives for a season.

Stay focused on your goals, train hard, eat clean, sleep long, and drink plenty of water.  Remember, you are stronger than you think.

It has been my great honor and privilege to be your coach and friend.

Warmly,

Heather Hodges
heatherlhodges@gmail.com

A must read for all CrossFitters who want to take their Spiritual training to the next level.  “Train for Something Greater: A CrossFitter’s Guide to Spiritual Fitness” is now available on your Kindle.  Coach Wade Hodges delivers big time!

“An outstanding piece of work aimed at the fitness-minded individual searching for something above and beyond mere physical fitness. Wade Hodges is both an excellent athlete and a religious jedi” – Review on Amazon.  Click the cover to learn more.

Strength: Overhead Squat 5-5-5-5-5

WOD: “Black Jack”
20 Push Ups
1 Sit Up
19 Push Ups
2 Sit Ups
18 Push Ups
3 Sit Ups
and so on until
1 Push Up
20 Sit Ups

8 am Class: Coach’s choice. CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting. Come prepared for anything.

Warm Up Challenge: 10 Tire Flips

Skill: Work on a weakness for 10 minutes (double unders, pull ups, HSPUs, Pistols, L-sits, muscle ups, or athlete’s choice)

WOD: Athletes Choice

“Randy”
75 Power Snatches for Time (75/55)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty.

OR

“Isabel” (May only  be done as Rx’d)
30 Power Snatches (135/95)

Warm Up Challenge: 8 GHD Sit Ups x 3

Strength: Back Squat 5-5-5-5-5

WOD: 5 Rounds for Max Weight
7 Dead Lifts
5 Hang Power Cleans
3 Push Jerks