Free Workout NEXT SATURDAY Sept. 11th 8am

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.

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Friday September 3rd

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

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LABOR DAY CROSSFIT WOD: 8am ONLY

Coach Keith’s Olympic Lifting Class will meet as usual at 7pm.

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Thursday September 2nd

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

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Wednesday September 1st

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

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FREE “Zone Nutrition 101″ TONIGHT at the gym at 6pm for all Defiant CrossFit athletes and friends of Defiant.

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Tuesday August 31st

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

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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!

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Monday August 30th

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.

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24 Day Challenge

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?

1. It combines a number of AdvoCare “Staple” products together to give you focused, quick, proven results-getting your nutrition balanced and on track in less than a month.
2. As a consumer, you’re able to purchase one bundle of products for one price, and this saves you money!  The 24 Day Challenge is a great place to start for about 90% of those new to AdvoCare.
3. Included in the price of the 24 Day Challenge is the support and coaching of your personal AdvoCare distributors Heather Hodges and Delanie Weigand.
The 24 Day Challenge is broken down into two phases. Phase one is a Cleanse Phase (Cleanse Pack Phase). Phase two is the Maximizing Phase (Max Pack Phase).


24 Day Challenge Packet

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.

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