Monthly Archives: February 2017

Wednesday March 3rd, 2017

Announcements Thursday Night LIVE Viewing Party 6:30pm! Friday Night Lights 4:30-6pm! Saturday Open Party 7:45-9:15am! Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 100m run backwards/100m forwards 10 PVC OHS 10 alt arm single KB Deadlifts 12 PVC … Continue reading

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Strength 3/1/2017

Announcements Thursday Night LIVE Viewing Party 6:30pm! Friday Night Lights 4:30-6pm! Saturday Open Party 7:45-9:15am! Defiant CrossFit – Strength Class Warm-up #BOOTYGAINZ (No Measure) #BOOTYGAINZ Warm Up 3RNFT 1 min on Bike or rower 10 Body Weight Squats w/ 2 … Continue reading

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Tuesday Feb. 28th, 2017

Announcements Thursday Night LIVE Viewing Party 6:30pm! Friday Night Lights 4:30-6pm! Saturday Open Party 7:45-9:15am! Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Med Ball Cleans 7 Burpees 5min Clean Warm-Up Weightlifting Squat Clean (Every 90sec- 3×5 … Continue reading

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Monday Feb. 27th, 2017

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-Up Then.. 2 Rounds 6 Wall Squats 7 (each) KB OH Walking Lunge 8 Burpees Strength Push Press (5×5 @70-80%) Metcon Down and Back “Baseline” (Time) 500m Row 40 Squats 30 … Continue reading

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Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 150 Single Unders 2 Rounds 10 Hang Squat Cleans 10 Box Jumps Weightlifting Front Squat (1.5 Reps, 5×5 E2MOM) Metcon Metcon (Time) 3 Rounds 10 HSPU 12 Hang Squat Clean Thrusters 95/65 … Continue reading

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