ELEMENTS BEGINNERS CLASSES

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The Defiant Elements course is our exciting introduction to the movements of CrossFit designed specifically for beginners. Our primary goal in these one-on-one classes is to prepare you to join the group CrossFit classes and weightlifting classes with confidence! We will identify your own unique strengths and weaknesses to help you get the most out of your training.

Elements classes include a New Athlete Orientation, Barbell Safety, Barbell Technique and are a required pre-requisite to group CrossFit classes. 


CROSSFIT GROUP CLASSES

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In our CrossFit classes, we give you a unique experience! We combine varied workouts, strength training, conditioning, gymnastics, endurance activities and more to give you superior results. In our one hour class, we cover Warm up, Skill work, Strength, the WOD (workout of the day), and Mobility.  Everyone receives the individual attention they deserve as a Defiant athlete. Your Coach will determine the appropriate workout level for you. 

We cater to all fitness levels from beginner to advanced, and pride ourselves on our culture of openness and self-improvement as well as our commitment to your personal safety while exercising. If your goal is to be the fittest you’ve ever been in your life, this program is for you. Sign up for our One Week Free Pass to try it out. 


STRENGTH CLASSES

Defiant Strength classes are perfect for athletes who are looking to develop power, overall strength and proper technique.  

This one hour class develops strength through a wide variety of power movements, lifts and a lot of hard work. It is designed for all ability levels and will help you lift with confidence.  If your goal is to be the strongest and most powerful you can be, then this class is for you. Classes are 1 hr 20 mins of pure power. 

Prerequisite: 3 mos CrossFit experience

Wednesdays at 12:15pm & 7pm

Sundays at 1:30pm.

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GRIT

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GRIT is a group class that incorporates a combination of bodyweight movements along with Endurance workouts to increase your skills and cardiovascular tolerance. Classes do not involve heavy weights or barbells. 

This is a class for those of you who love that extra cardio push and want to improve your stamina. You'll experience maximal calorie and fat burning as well as ignite your fast twitch muscles for a quicker reaction time and longer endurance. ** Highly recommended for those who want to lose weight. 

Open to all levels. 

Mondays at 5:15am & 6pm, Thursdays at 6pm


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FRIDAY NIGHT LIGHTS- OLYMPIC LIFTING

This one hour class consists of Strength work in the Clean & Jerk and Snatch Olympic lifts. Accessory pulls, technique breakdowns and varying lifts are practiced in this class to improve techniques.

Prerequisite: 6 mos CrossFit experience

Every other Friday at 6:15pm


RX+ COMP/ ADVANCED

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RX+ Comp class is for the Advanced CrossFit athlete looking to take their skills and performance to the highest level. There are scheduled RX+ classes in addition to RX+ WOD versions which are integrated into regular CF classes.  You’ll be surrounded by coaches and other athletes that have made CrossFit their sport.

* Participation requires a performance evaluation prior to entering.

Mon/ Wed/ Fri 7:30-9am,  M/ T/ Th 4-5:30pm,  Sat 6:30-8am.

 


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ATHLETE DEVELOPMENT PROGRAM

This is an after-class accessory program that incorporates specific movements, skill work and light bodybuilding. It will help you advance onto harder movements and strengthen the muscles required to perform these tasks. This is a perfect complement to your Defiant classes. Athletes will progress towards a higher performance level and maximize their full potential.  

Offered Monday-Friday.  Coach's Clinic & Open Gym included. 

Cost: $20/month + tax


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COACH'S CLINICS & OPEN GYM

Open Gym is for Defiant athletes who want to come in for additional accessory work, skill practice, lifting or WOD time. Coach's clinic is a designed hour with a Coach to work on skills and techniques. 

Open Gym hours: during normal class times

Coach's Clinic: Sundays 12:30-1:30pm

Cost: $10/month + tax