How to Work a Weakness to Improve Your Overall Fitness


CrossFit is defined as constantly varied functional movements performed at high intensity. Constantly varied meaning any and all imaginable tasks, and the goal of that training method is to create a well-rounded and general fitness base. But “any and all imaginable tasks” covers a lot of things!

What about the tasks we can’t yet do?

We scale of course, and over time we aim to scale less and less and less. We see examples of this every day as athletes use fewer bands, lift more load, and run faster. Over time, we will be able to do more and more movements, increase loadings, and work capacities; taking the long approach is great for general fitness and GPP (General Physical Preparedness), it might not always be the best way to address a specific weakness.

Let’s use the Double Under's as an example. Instead of scaling with singles every time they show up in a workout or warm up. (and becoming a ninja at singles) Why not spend a little extra time before or after class every week to target the specifics of double under's.

If we want Double under's we need to practice specific steps in a progressions towards them and that often means spending time with rope in hand and consistently trying to improve the movement pattern. It’s not sexy work and it’s not always different and new. It looks like drilling the same fundamental pieces over and over until a new level of competency is reached, jumping  up to the next progression or repetition and repeating. It’s a lot of hard work, so why do it?

It all comes back to general physical preparedness. When you get to the point where you can do double under's in a workout without breaking to singles or simply hitting the prescribed number every time, then the level of fitness gained by doing so has increased. More fitness, better health. The Accuracy, Coordination and control you gain through your double under's specific training will also have carry-over to other movements. All movements have some carry-over or transference to other movements. Lastly, it’s fun. Taking a step back and approaching one selected movement more thoroughly allows us to spend more time practicing and perfecting the movement. The little things that you may not be able to point out specifically but you notice the difference when they aren’t there. It’s what gets the “wow” comment and respect from coaches. 

What does this look like exactly?

The athlete will spend 5-10minutes three or more days per week before or after group class working through sets and reps of a specific goal. (double under's) They will break down the designated movement into strength and/or technique components and work a very detailed segment of the movement. Some athletes are able to develop a structured plan on their own while others might choose to ask a coach for a bit of guidance. 

So what is your weakness and how do you plan to make it a strength?


CrossFit Kids, CrossFit Teens Schedule


Looking forward to getting stronger this summer? We’re continuing to grow our  Kids and Teens Programs, and as school is almost out for the summer why not keep your child involved in a fun community based fitness program over the holidays. 
If you’re looking for a fun, supportive, and productive summer activity for your kid, look no further.

About the Program

The Kids program focuses on mixing fun with fitness. Kids learn proper mechanics and consistency in a safe, supportive environment. This program is for kids ages 6-10. Learn more here
The Teens Programs share a common goal of increased athletic performance by making the athletes more explosive, more powerful, and stronger. This prescription is ideal for increasing confidence or preparing for their next year’s. By scaling speed, volume, load, and intensity, we can make each session appropriate for an elite high-school athlete and a teen simply looking to develop an active and fit lifestyle. The Teens program is for kids ages 12-18. Learn more here. 

Summer Schedule

Tuesday & Thursday
16:30–17:30 Kids
16:30-17:30 Teens


CrossFit Kids
Memberships – £40 for 8 classes/month
Drop-in – £8

CrossFit Teens

Memberships – £40 for 8 classes/month
Drop-in – £8

Have a Question?

To set-up a membership, try a class, or ask a question about the program, please email


Why do we do Heavy Days once or twice a week?

Simple answer is to build strength. But we can build strength adaptations in a number of different ways. This is what makes what we do so cool and always moving forward, making progress and hitting those PR’s. The proof that our program is working shows when most in the gym hit those PR’s each time we have heavy days. Proving the value in them and the adaptations everyone is making. 

So lets take a look:


CrossFit is a strength and conditioning program with a goal of increasing work capacity across broad time and modal domains. Who remembers the 10 components of Fitness:

Our ten general physical skills required of optimal physical competence are:

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilise energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximise the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimise the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimise transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s centre of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.


Functional movements. The movements we do everyday in the gym many of which transfer into our daily lives. 

How many reps?
Reps 1-5 reps
Total volume 7-25 reps in various sets Examples (1-1-1-1-1-1-1 or 5-5-5-5-5)
Working sets should be around 80-85% of a current 1RM. Reps or sets below this are often warm up sets preparing the mind and body for the working sets and taking the time to work sound mechanics and movement and achieving full range of motion before too much load is added.  


Everyone. Relative intensity depends on the person. Go heavy relative to where you are on your CrossFit Journey. As Greg Glassman says “the needs of Olympic athletes and our grandparents differ by degree, not kind”

So heavy days are a vital part of our program and help us increase our own work capacity. 

See you all in the gym!

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Being able to pull your body up to (and potentially over) something is a key element to not only fitness but survival, especially if you like to get outside and play.  This month in our Kids classes, we will be focusing on building the fundamental body awareness, shoulder stability, grip & pulling strength, and coordination needed for both the strict and kipping pull up.

Boring, But Important: Update On Late Cancel Policy


Hello Everyone,

Just wanted to provide a quick reminder of the changes and update to the late cancel policy that are effective starting July 1.

First, it is worth noting the reason for the policy at all! At CrossFit Defiance we pride ourselves on keeping our class size small. This requires:

  • Class reservations;
  • Routine monitoring of class demand; and
  • Giving the coaches an idea on numbers in each class.

Unfortunately, last minute cancels threaten the health of the system from pushing out people who wanted (and could) attend to staffing unnecessary classes. Just like any appointment you have with other businesses, the class reservation is vital to us and to your fellow athletes!

We recently made the policy to be more flexible to you by reducing the late cancel window to 2 hours (from 12 hours). With this change, you will be subject to the £10 fee for every late cancel/no show.  A “no show” is equivalent to a late cancel.

You should have been asked to sign the "CLASS SIGN UP POLICIES" on Team Up over the last day  or so upon log-in and registration for class. A copy is also always kept on our website under TERM & CONDITIONS. 

Some of you may have received some Late Cancel or No Show automated emails from Team Up. This helps keep you and our coaches on the same page regarding attendance. If you receive one in error, please just let us know by replying as soon as possible to the thread. 

Please make it a habit to “check in” upon arrival at the gym; that has been most of the errors so far. Alert a coach if there are any iPad system issues!

We appreciate your support with this change; it allows us to effectively manage a growing gym committed to running small classes. Please do not hesitate to reach out with questions to