We welcome you to DEFY! with us!
CrossFit Journal: The Performance-Based Lifestyle Resource


Monday 5/2/2016

SWOD – Level 1: Front squats or goblet squats 4×5 – Level 2: Clean pulls 4×5 – Level 3: Power cleans 4×3 – Level 4: Cleans 4×3 @ LP – Level 5: Cleans 4×3 @ 75% TB followed by – clean pulls MetCon: 5 rounds for time of: – Hill sprint – 5 Clean-and-jerks (155/105 more »

May 1, 2016 | By | Reply More

Saturday 4/30/2016

Strongman fun! Each session will do rounds of: Sled pushes Farmers’ carries Stone-to-shoulder Axle clean-and-press Individually or as a team

April 29, 2016 | By | Reply More

Friday 4/29/2016

SWOD – Deadlifts 3×5(+) @ LP or @ 85% TB each set of deadlifts will be followed immediately by – 100 meter sprint on 4-minute starts MetCon 10–>1 ladder for time of: – Goblet squats (24/16 kg) – Pushups

April 28, 2016 | By | Reply More

Coach's Notes

Coach’s thoughts on depression

I’m going to say at the outset that this isn’t really about finding a solution for depression. It’s really growing out of a number of conversations I’ve had where just knowing that I’m not the only one going through it has helped in some way, and seems to have helped the friend I was talking more »

July 7, 2015 | By | 1 Reply More

Turn the flywheel

In his book Good to Great , Jim Collins spends quite a bit of time talking about the idea that there is no one major effort, or idea, or moment that makes a company great, but rather a consistent series of efforts, all dedicated toward the same general set of goals. Collins calls this “The more »

July 1, 2015 | By | Reply More

Even the Grand Canyon is temporary

Last Thursday, my father and I hiked the Grand Canyon rim-to-rim. It was amazingly beautiful, and completely redefined the word “Grand” for me. More profoundly, I experienced a wonderful feeling of impermanence. Transitory existence. And it felt so very RIGHT. Everything disappears. Nothing is forever. As Mark Rippetoe would say, “This, of course, made me more »

June 2, 2015 | By | Reply More