Defiant CrossFit’s next free Saturday workout will be NEXT Saturday, September 11th at 8am. This is a great opportunity to come experience CrossFit for yourself and see what all the talk is about. The workout will be scaled for all levels and abilities. Everyone is welcome!
For more questions please contact Coach Heather Hodges at heatherhodges@defiantcrossfit.com.
Stephanie in a beautiful position at the bottom of her front squat.
Strength: Shoulder Press 5×3 @ 85%
WOD: “Rooster” 10 Rounds for time 10 Burpees 20 Double Unders
Post time to comments.
LABOR DAY CROSSFIT WOD: 8am ONLY
Coach Keith’s Olympic Lifting Class will meet as usual at 7pm.
JONATHAN ARE YOU KIDDING ME? 100 lb weighted pull up! What’s next?
Strength: Overhead Squat 5×3 @ 85%
WOD: 5 Rounds for Time
15 Hang Squat Cleans (135/95)
20 Push Ups
Post time and load to comments.
Mac during the Monday morning 6am class. 135 lb thrusters.
Strength: Front Squat 5×3 @ 85%
WOD: 7 Rounds for time:
10 Pull Ups
10 Dips
10 Sit Ups
10 Squats
Post time to comments.
FREE “Zone Nutrition 101″ TONIGHT at the gym at 6pm for all Defiant CrossFit athletes and friends of Defiant.
Coach Keith working with Lory on the Snatch form and technique.
Strength: Bench Press 5×3 @ 85%
WOD: “Jackie”
1000m Row
50 Thrusters (45/33)
30 Pull Ups
Post time to comments.
Up Coming Events:
Zone 101 Nutrition Seminar Wednesday night at 6pm at the gym.
“Fight Gone Bad” free community WOD and fund raiser Saturday September 25th. I encourage all Defiant CrossFit athletes to participate in the workout. If you are not participating, please come support your teammates who are. Event will be held at Woodward CrossFit. To register for the workout please click the link on the right click “Register” and put “Defiant CrossFit” as your team. Lets get in the fight!
Olyathlete Open this weekend. Coach Heather (in red) and Chardonnay teaming up to get as many rounds as possible of the following workout:
Strength: Dead Lift 4×3 @ 85%
WOD: “The Olyathlete Open”
AMRAP in 10 minutes
5 Thrusters (135/95)
10 Burpees
20 Double Unders
Post number of rounds plus reps completed to comments.
Don’t forget the AdvoCare supplements seminar tonight at 7pm at the gym. Bring a friend to receive a free gift.
Some of you have accepted the AdvoCare 24 Day Challenge and are ALREADY seeing results! I personally know 1 Defiant CrossFit athlete who as lost 9 pounds since Monday and another athlete who has lost 4 pounds so far. These results are pretty typical and if you did not start your 24 Day Challenge its not too late. Monday night at the gym there will be an AdvoCare supplements seminar at 7pm that your are invited to attend. Come hear more about these phenomenal products (that every Defiant CrossFit coach takes) and how they can help you reach your goals.
What is the 24 Day Challenge?
Coach Heather’s Athletes: ORDER YOUR 24 DAY CHALLENGE PRODUCTS
Coach Delanie’s Athletes: ORDER YOUR 24 DAY CHALLENGE PRODUCTS
Don’t forget the AdvoCare supplements seminar Monday night at 7pm at the gym. Bring a friend and receive a free gift!
For more questions contact Heather Hodges at heatherhodges@defiantcrossfit.com or Delanie Weigand at delanie@defiantcrossfit.com.
