Defiance Strength and Conditioning

Gym members taking their fitness outside to play!

Beautiful day to take our fitness and friends to Sunlight!!! A little hiking and a little patio time! We like balance!!

Reminder: Starting tomorrow (9/5/23) the 9 AM class will now begin at 8:30 AM on Tuesdays and Thursdays.

This past weekend and ran the Desert Rats race in Moab. Kate ran the 10K and ME ran the marathon. Both of them did it with very minimal running training, and a majority of their training being Strength and Conditioning. Kate literally had run a couple times as of late before the race and ME was running about 20-25 miles per week. (Which for marathon training is not nearly the mileage they recommend weekly.) Kate felt great during the race, she even said she could have kept going. ME took first in her age group and 5th woman overall. AND one to two days later, muscle fatigue and a little bit sore but nothing major. So WHY do I tell you this, other than to tell you they are badass?! Because at Defiance our overall goal and motto is to train hard inside the gym, so you can play hard outside the gym, for the rest of your life. Our goal is not to train hard in the gym to play hard in the gym. We live in one of the most beautiful places in the world with access to a wide variety of physical activities ALL year long! And most of us live here for exactly that reason. Nothing makes me happier than to see our athletes working hard in the gym and taking that fitness outside to do the activities they love and are passionate about!

So proud of Maria! She is constantly working to be better and stronger and one of the most consistent athletes! Today she finally hit that one weight on her power clean that has been mentally the most challenging as of late. Congrats Maria, so proud of you! Keep it up girl!! Maria Ibarra

Saturday class this morning (3/18) at 9 am!

2023 Open Recap:
Better late than never!
Another CrossFit Open has officially come to a close at Defiance Strength & Conditioning. With that, we would like to extend some appreciation out towards the members that were not only there to partake in the workouts, but also to those that showed up to help judge and to show their support for everyone participating. For a few of those that signed up, this marked their first ever Open participation and there is no doubt that we will be seeing them again next year!

We personally would like to send a special “thank you” to Nikki who not only was doing the Open for the first time, but showed up every week to help judge and provided some delicious home-made muffins. Nikki also snatched for the very first time during 23.3 and we couldn’t be more proud of our members that show up and do the work even when it stretches beyond their comfort zone.

If there is one thing we know about the Open it is that it not only provides us an opportunity to challenge ourselves in different and potentially uncomfortable ways, but it also allows us all to come out and cheer each other on through our own individual adversities. We are so very proud and THANKFUL for our members that helped be a part of this year’s CrossFit Open! Let’s do it again in 2024!!!

If you see coach Britt tomorrow, be sure to give her some good bye love! Britt has the opportunity to head to Wyoming for a bit and enjoy and explore. Thanks for all you do Britt! We will miss you!

Congrats to Anneliese and Aly for being the winners of the December and January finishers!! They both get a $30 gift card to The Bleu Door!

Post holiday food challenge! It can be hard to get back on track after the holidays. This will be a 6 week challenge that is basically two phases. Phase 1, we will be cutting everything out that can impact our gut health. Phase 2, reintroducing those foods to see how your body responds. AND focusing on a sustainable balance moving forward.

🎄Reminder! 🎄

Congrats to JPea and Meg on being the "Finisher" winners for October and November. They both received a $40 gift card to Native Son and 10% off coupon!

If you plan on coming into the gym this morning please leave extra time and drive safe!! ❄️❄️❄️

Maria and Cristina gettin’ outside in the community, using their fitness for a good cause!!

Best of luck to this beautiful, strong, dedicated, driven woman, as she makes the move to West Hollywood! I’ve known Erica since coaching her in high school and she has ALWAYS gone after her goals with EVERYTHING she has!! We will miss you terribly, but we know you are on to great things!!

New HIIT/Unloaded class is catching on! Come join us every Tuesday and Thursday at 8:15 am!

This week’s new strength cycle has resulted in some very focused lifters and very entertaining faces! Happy almost-Friday DSC!!

some of our favorite people skiing their way through Monday!

On Wednesday, we deadlift! (Yes, even with a broken foot!) 💪🏼

Defiance Strength and Conditioning updated their phone number.

Our Defiance members who braved the cold weather and came together to honor Lieutenant Murphy and everyone who has made the ultimate sacrifice for this great country and our freedom.

Sorry for the delay but this one stung a bit, had to wait a couple days until I truly could say and mean congrats ! After a couple days of mourning, I am there now!

Congrats to Crowley, the KU alumni, for staying true to her roots and not only coming away with a national championship but winning the Defiance bracket and $200!

Shannon Francis, Realtor took second for $50. Z for her money back and some gift cards for local restaurants!

Time is running out! Like 45 minutes! Get your bracket in ASAP!

Join my 2022 CBS Sports Bracket group!

Brackets are back and I’ve started a pool, DSC March Madness 2022, on CBS Sports. Join now before the tournament starts so we can compete all of March Madness!
https://picks.cbssports.com/college-basketball/ncaa-tournament/bracket/pools/kbxw63b2gyydsnbxgeza====?pool-join-key=e3xjkwzvpi0fhwe8ofpb608cvhkljaa8&ttag=BPM22_and_cbsinvm

CBS Sports 2022 NCAA® Men's Bracket Games 'DSC March Madness 2022' is my 2022 NCAA® Men's Bracket Games Pool on CBS Sports. Join it today!

YEP!!! And so it begins!!!

Thanksgiving week schedule:

Mon, Tues, Wed: Regular schedule

Thanksgiving Day: No class.
Open Gym 10am-12 pm, 4-6 pm

Friday: 9 am class
Open Gym 10am-12 pm, 4-6 pm

Saturday: 9 am class
Open Gym 10:15 am-5 pm

Please respect open gym times as cleaners are scheduled during down times.

ALL of this is updated on the website schedule.

Today’s (Thursday 11/11) 4:30 class is CANCELLED. There will still be 5:30 class. Sorry for the late notice!

Tasks to complete TODAY to be ready to start the Wellness Challenge tomorrow are in your email!

The information for the wellness challenge was emailed out. If you did not receive an email and wanted to please let me know!