Your Guide to The Last Week of The CrossFit Open: Murgs!


As the 2018 CrossFit Games Open comes to an end we want us all to take a minute to reflect on what we have achieved over these past 4 weeks and look forward to the final Friday Night Lights of this years Open. Look at our successes and how far we have come from last year, or whenever we started. Also, take a second to see where our weaknesses lie. Those holes in our fitness that we need to work on. Those are the elements where time needs to be spent improving. Focused practice and consistently attend class is key. Need help with this? Your coaches are here everyday to help.

Step-by-Step Guide

  1. Watch the LIVE Announcement to learn the workout. Go here to watch
  2. Sign-up on Team Up for a heat time for Friday night. Heat times will be posted in Team Up. If you can’t make Friday night, be sure to sign-up for a Saturday or Sunday heat.
  3. Show up on Friday. If you’re coming to do the workout at Friday Night Lights, we recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with coach, and get ready.
  4.  Do the workout!


Bringing this years Open to a close we are excited to announce that once again Murgs will be present at the gym as they were in week one, with  give aways and some stash. 



On behalf of everyone at Defiance I would just like to say a huge thank you to everyone who volunteered to judge, made food or simply just turned up to support each other. We really couldn't have done it without you and such an amazing community.  Also a big thank you to Coach Matt for his organisation and making everything run smoothly each week and a massive thank you to everyone that laid it out on the dance floor and competed in the Open. Hopefully learning some new things but most importantly having fun. 

Please as always comment below any feedback or questions

Increasing Offerings – NEW GYMNASTICS CLASS




Starting Sunday April 8th at 10:00am we launch our new Gymnastics specific class. This will be a 30 minute class that emphasizes gymnastics body shapes, core strength, flexibility, and fundamental skill development. Proven to boost your functional fitness by building on the the skills we use everyday in everyday life and CrossFit.


For more information and to find out how to book your class please comment below or contact



Nutrition Talk. Something For Everyone!


We all say that we could do a better job at eating better and making better lifestyle choices. Well here is your opportunity to make those changes and be held accountable by your peers in the gym. We are not and will not promote any diet, we advocate changing habits and making sound choices and everything in moderation. 

One thing we recommend is keeping a food journal by logging your food intake for 30 days. Journaling will help you identify those over-consumed items in your diet that might be loaded with sugar which essentially is the major problem in foods today. Makes them taste great yeah but not good for the body when over consumed. By journalling with everyone in the gym we can all tackle this together and make great changes. 

If you are interested in learning more about this, Ash and Matt will be talking in a little more detail of some great opportunities and ways to help on Tuesday April 3rd at 5:30pm. This talk will replace the 5:30pm class that evening so you can attend this then jump in the WOD at 6:30pm. 

Non members are welcome so feel free to bring friends and family and we can spread the ideas further. 

If you have any questions before the event then please just leave a comment below and we will gladly answer

Programming Variety


Variety is something we all need and see on a daily basis in our everyday lives. Therefore the natural progression for CrossFit Defiance as we continue to grow is to diversify our offerings for you all. Ultimately giving you the members more things to work on, stay engaged and continue to improve fitness. 

While most of our group classes are CrossFit and follow 100% CrossFit methodology we also currently offer:

  • Personal Training (1 to 1 Coaching)
  • Olympic Weightlifting 
  • Endurance 
  • CrossFit Kids
  • CrossFit Teens
  • Ladies Only classes
  • Gymnastics (starting Sunday April 8th)

Essentially our goal is to make each of you happy and to invest in new programs and diversify our offerings so that every visit to the gym is the best hour of your day. 

Please feel free to comment below if you have any suggestions/feedback or offerings you may like to see in the near future.

Week 2 of the Open in Review 18.2



1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Week 2, just like last year saw the return of the Dumbbells as a pair. This time with a squat and burpees with what some are saying a new standard but essentially just the way burpees have been done for years. 

Once again I cannot thank you all enough for your help judging and supporting each other through the heats. Another big thank you to Wendy for another batch of excellent soup and sweet potato and spinach bhaji, and to Lauren for bringing her Banana Bread. 

Any thoughts for next week 18.3?