DEFY! FAQs

What do you want to know about us? Let us know!

Is CrossFit dangerous? Will I get injured?
Any exercise program can be dangerous or cause injury if it's done incorrectly. Done correctly, CrossFit is no more hazardous than any other intelligently designed fitness program, and is actually less prone to causing joint, back, or muscle problems because of the functionally-designed workouts and balance between types of exercise.

DEFY! provides plenty of individual attention to ensure each person is working correctly to get the most effective and safest workout possible.

I've been running/lifting weights/playing sports for decades. Is CrossFit challenging enough for me?
DEFY! provides the ultimate combination of intense workouts with individualized attention to make sure you're working at YOUR optimal effort level. This allows us to tailor programs to the individual; to the SWAT officer, the soccer mom, the Masters-level athlete, and the (formerly) sedentary office-worker.

There are a lot of CrossFit gyms out there. What makes DEFY! different?
Most CrossFit gyms train groups of 20, 50, even 100 people at a time. This works well for some people, but leaves many fending for themselves - not an ideal scenario for learning the best, safest, and most effective technique! Whether you're just starting on the road to fitness, or you're an advanced athlete trying to break through to the next level, our INDIVIDUALIZED coaching makes it happen.

Will I end up big and bulky from the workouts?
CrossFit is all about performance, and DEFY! is all about your personal goals! While our members frequently gain a lean layer of muscle mass from our program (men more so than women), it takes a specific effort - especially in your eating -  to "bulk up" to any signficant degree. While most of our members primarily want to perform better in their jobs or their recreational pursuits, we understand that most people have physique goals as well, and we can help select the diet to attain the look you desire. 

What should I expect? Is it more weights or more cardio?
Expect the unexpected! Our workouts incorporate strength (using weight training and bodyweight exercises), metabolic conditioning (quickly replacing the outmoded "cardio" as the quickest way to burn fat and improve performance), and mobility to give you the best "bang for your buck" in each session.

One pattern you might see in an hour-long session is:

• 10 minute warmup, incorporating joint and soft-tissue mobilization to improve performance and prevent injury, along with movements to warm up all your joints and muscles effectively, get your cardiorespiratory rate elevated, and practice correct movements for the exercises to come
• 15-25 minute "Metabolic Conditioning" work: this is frequently the heart-and-soul of the Workout of the Day ("WOD"), and may include sprint-intensity cardio, weight training, and/or bodyweight movements combined together to get your muscles, heart, and lungs working hard and improving every single workout.
• 20 minute strength and technique work: Virtuosity has been defined as "Doing the common uncommonly well". By training in the basics, frequently, consistently, and with skilled coaching, everything in your workout becomes more effective and you make progress more quickly than you ever have before.

Contact us today to start your journey!