ELEMENTS BEGINNERS COURSE
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 sessions is to prepare you to join the group CrossFit 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 sessions include a New Member Orientation, Barbell Safety, Barbell Technique and are a required pre-requisite to group CrossFit classes.
CROSSFIT GROUP CLASSES
In our CrossFit classes, we give you a unique experience! We combine constantly 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 member.
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.
Defiant Strength classes are perfect for athletes who are looking to develop power, overall strength and proper technique. Learn to master the basics of the snatch and clean & jerk.
This one hour class consists of you and a barbell 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.
Prerequisite: 3 mos of CrossFit experience
Wednesdays at 12:15pm & 7pm
Sundays at 1:30pm.
* Friday Night Lights is every other Friday at 6:15pm (Clean & Jerk + Snatch)
GRIT is a group class that incorporates a combination of gymnastics and bodyweight movements along with Endurance WODs to increase your skills and cardiovascular tolerance. WODs are typically 20-30 minutes long and do not involve heavy weights.
This is a program for those of you who love that extra cardio push and want to improve your WOD times. You will experience maximal calorie and fat burning as well as ignite your fast twitch muscles for a quicker reaction time and longer WOD endurance.
Open to all levels.
Mondays at 5:15am & 6pm, Thursdays at 6pm
FRIDAY NIGHT LIGHTS- OLYMPIC LIFTING
This one hour class consists of Strength work in the Clean & Jerk and Snatch Olympic lifts. Accessory pulls and varying lifts are practiced in this class to improve technique.
Every other Friday at 6:15pm
RX+ COMP/ ADVANCED
Our CrossFit classes are crazy fun, but we also have a serious and competitive side. RX+ Comp class is for the Advanced CrossFit athlete looking to take their skills and performance to the highest level. You are not required to compete as a member of this class, but you will train like one. Olympic lifts, advanced gymnastics, multiple WODs, volume and Strongman skills are major components of this class. RX+ WOD versions are also written in to regular CF classes.
* Participation requires a performance evaluation prior to entering.
Classes are 90 mins. (with an Unlimited membership).
Mon/ Wed/ Fri 7:30-9am, T/ Th 4-5:30pm, Sat 6:30-8am.
DEFIANT TEENS STRENGH & CONDITIONING
Defiant Teens S&C is a strength and conditioning program designed for High School Athletes. All things considered equal, the bigger, faster, and more powerful athletes tend to walk off the their field victorious. You can't make drastic improvements to these key performance markers without putting in the time in the gym. If you play a sport that goes zero-to-redline in short or extended periods of time then this training is for you! Improve your speed, strength, endurance, coordination for your sport.
12 Class Punchcards available. $300
Contact us for scheduling: firstname.lastname@example.org or 512-299-0263