Sign-up Now for the 2019 CrossFit Open

Registration for the 2019 CrossFit Open is now open!

If you started CrossFit within the last year then we’d like to take a moment to tell you about The CrossFit Open.

If you’ve been a member at Defiance for some time now, you know that the CrossFit Open is a special five weeks at the gym. It’s a time when everyone comes together to workout, refocus on their fitness goals, cheer on one another, test their limits, and create new goals for the upcoming year.

No matter your current fitness level or length of time doing CrossFit, there is so much to be gained from participating in The Open.

Below, we’ll outline The Open for those who aren’t year familiar with it.

How Do I Sign-up?

Sign-up by clicking on the button above. It’s $20

How Does it Work at Defiance?

Every Friday, CrossFit Defiance programs the CrossFit Open workout as the Workout of the Day for ALL group classes. In addition, we run a special celebration every Friday evening where everyone gathers to do the workout, hang out with friends, and cheer on one another. Known as Friday Night Lights, this 5-week celebration draws friends, family, and athletes. People bring drinks and food and just enjoy being around the gym and each other.

Can I Scale a Workout?

Absolutely! There’s even a scaled division! The Open serves as a fantastic test of fitness but also a pathway to grow and add fitness to the bank over years and years. Yes, there is scaling, and we highly encourage you to participate in the Scaled division.

What Are the Dates?

19.1- Feb. 22

19.2- March 1

19.3- March 8

19.4- March 15

19.5- March 22

I’m Thinking About It, How Can I Find Out More?

Talk to a coach at the Gym. We’re always happy to sift through your questions, concerns, and thoughts on participating. Know that whether you choose to do the Scaled or Rx version of the 5 weeks, we’d be so happy to have you in the mix and participating in the event!

Defiance Gymnastics- Sunday's 10am.

“Gymnastics has no peer among training modalities for developing the four neurological components of the ten skills—coordination, agility, balance, and accuracy.” ~ Greg Glassman


Gymnastics improves our ability to control our bodies through space which has transference to every single movement we do – both inside and outside the gym. Every Sunday at 10am Coach Matt will focus on movements seen in CrossFit, such as handstands and muscle-ups, as well as movements that support the development of stronger movement patterns and gymnastics accomplishments, such as the lever and planche.

The 30 minute class will be strenuous, but in a different way than that of a typical WOD, you won’t experience that gasping for air feeling, as in Fran. However you may get the feeling of muscle soreness and the neurological adaptations doing a range of strict and other gymnastics movements.

Open to everyone.

Announcing the 2019 Benchmark Series!

Kicking off the 2019 year with the announcement of the 2019 Benchmark Series!

See below for the 7 workouts you’ll see 4 times each over the course of the next 365 days. And don’t forget that we’re making it easy to log all the benchmark workouts by telling you what days they’ll occur on at the start of each month!

The workouts!

5K Split:

Run 1.5 miles

Rest 5min

Run 1.5 miles

Strict Snatch:

3rds For Time -

7 squat snatch @52/35kg

7 strict pull ups

Gymnastics Total:

3rds For Max Reps (4 Totals)

1min pull ups

1min air squats

1min push ups

1min abmat sit ups

1min REST

Open 14.5:

For Time - 21/18/15/12/9/6/3 reps of

Thrusters @43/30kg

Bar facing burpees

Olympic Total:

Snatch 1-1-1

Clean + Jerk 1-1-1

Pistols At Dawn:

2rds For Time -

Row 1000m

25 Alt pistol squats

Assault On Legs:

9min AMRAP -

10 assault bike cals

15 Toes 2 Bar

20 wall ball shots @10/9ft, 9/6kg

Kids and Teens Classes are back!


Both our Kids and Teens Programs start again today after a short break over the Christmas Holiday’s. We hope to see you all ready to learn and enjoy your fitness in 2019, through fun and games.

In January the Kids skill focus will be focusing on two of our 10 General Physical Skills that contribute so heavily to successful functional movement across all categories. CrossFit Kids classes will challenge Balance and Agility at age appropriate levels.


The Press series focuses on creating a stable platform out of the torso and lower body in order to efficiently push something up overhead. Since we work exclusively with dumbbells (versus barbells) in the Kids class, there is an increased requirement for shoulder stabilisation as they learn to move an external load. We will work towards perfecting the Shoulder Press and integrating the dynamic component of the Push Press.

The Muscle Up

“The muscle-up is astonishingly difficult to perform, unrivaled in building upper-body strength, a critical survival skill, and most amazingly of all, virtually unknown.

This movement gets you from under things to on them. Let your imagination run.”

CrossFit Journal October 23rd, 2017

Today’s WOD:

For time:

30 Muscle ups

We understand that many are still working one getting your first muscle up or still working progressions. But in order to do that you must first not be put off or scared to see the WOD above. We all have to start somewhere and our coaches work hard to ensure that progressions are in place for everyone to benefit and develop the upper body strength required to move towards mastering the Muscle Up.

Check out these progressions with Coach Matt below: