Coach Matt Level 2 Adventures!


Over the weekend Coach Matt attended his CrossFit Level 2 Trainer Course. (CF-L2) Taking the opportunity to visit Oslo Norway in the process. A beautiful city and fantastic box (CrossFit Oslo-Wolfpack)

Chasing virtuosity doesn’t only apply in movement for athletes, it applies to coaching as well. “Doing the common uncommonly well.” CrossFit trainers pursue this excellence in every aspect of their craft so they can effectively and safely serve those who have entrusted their health to them. A trainer’s work is never finished and they continue to develop capacity in each area across his or her entire career. - Adapted from the CrossFit Level 2 Training Guide

Matt is always striving to learn and improve as a coach and Trainer and will have developed and improved his skills over the weekend in six coaching areas including:

  • Teaching
  • Seeing
  • Correcting
  • Group management
  • Presence and attitude
  • Demonstration

At CrossFit Defiance we are constantly raising the bar with our incredible community and making sure we serve that community with the best and highest standards of coaching. All of our full time staff now hold their CF-L2 along with many specialty courses, including Gymnastics, Endurance and Kids. Truly in the pursuit of excellence, Defiance continues to give members the best hour of their day. 




Finally we have experienced some nice weather after what seems to have been a long harsh winter. Fingers crossed that this sunshine and warmer weather continues and we have a great summer. With that said you can now get the latest Defiance Apparel that has just dropped.

New Ladies Vest both is Grey and Black, a new unisex grey light T-Shirt and a TriDri 1/4 zip for if the cool days and nights make a return. All our current garments are still available and we will be releasing our shorts very soon. 

Order yours next time you are in the gym and don't miss out.



This month in the Kids Class we will focus primarily on the Hang Power Clean (with dumbbells and med ball) in order to build competency and awareness for dynamic hip function and core-to-extremity movement. The Clean is built from the foundations of the squat and we will continue to move through squats as we teach the variations on the clean. 

Interested in your child joining our Kids Program? Get in touch and come try a class for FREE. 

Murph Is Coming up! Hope You Can Join Us!


We hope you can join us for this annual event that honours fallen soldiers. This year’s Memorial Day (USA) Murph is on Monday, May 28th. (Spring Bank) We will have Athletes do the CrossFit Hero workout Murph and then stay round and show support for everyone. This event is for all Defiance athletes and we encourage everyone to participate.

The Workout

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. 

Scaling Options

As always, we will have scaling options. Ash and Matt will be there to help guide you if you’re not sure which option is for you:
1. RX – as written and with a 20-pound vest (we have a few vests – first come, first serve). The 20 pound vest is for male AND female for RX, there is no “women’s weight.” The vest mimics the weight of body armor and you can’t scale body armor, bad things happen. 
2. BODY WEIGHT – as written, but without a weight vest
3. BODY WEIGHT plus bands/plates – as written, without a weight vest, and using bands for pull-ups or doing push-ups onto plates.
4. HALF MURPH – 800m run with 1/2 pull-ups, push-ups, and squats (50/100/150)
5. TEAM MURPH – in a team of 2, partners run alternating 400s and split the pull-ups/push-ups/squats. One partner can work at a time.

The Hero Workouts

Fallen but Never Forgotten – the CrossFit Hero workouts explained.
Talk to a coach in the next few weeks if you’re not sure which option is right for you! We’re always happy to chat.
And we hope to see you there! Depending on numbers we will run multiple heats.


What Did You Have For Breakfast?


How we start our day has a tremendous impact on how we act and react to situations in the rest of our day. Start the day off well and your chances of success are greatly improved. The food we eat doesn't just impact the waist line or weight, it affects mood, sleep and how we feel. Don’t start your day with a food hangover.

Dedication to food must be a priority if you truly wish to feel better, perform better, get stronger, and/or change your body composition. It starts with breakfast.

What to eat for breakfast?

There are many options but in the end, we find consistency works best, find something or somethings you like and stick with them. Bet you’re thinking, “eggs and spinach EVERY DAY!?!? Thats boring!”

But think back to conventional wisdom and your cereal consuming days – most people picked a favourite and just had that everyday.  Guess what? You can do the exact same with higher quality ingredients, including plenty of veggies.

Here are a few ideas:

  • Hardboiled eggs, chopped up veggies of your choice and a small handful of nuts (This is a great example on how to pack the night before, and works well for on-the-go eating).
  • Veggie omelet with sausage (Simple and easy but does require a bit more time in the kitchen)
  • Meat and veggies leftover from dinner from the night before (yes, you can eat dinner for breakfast!)
  • Scrambled eggs, Kale, a small piece of fruit and a bit of avocado (Can't go wrong with this)

The most important thing is to remember to find things that work for you and that you are going to stick with. If you don't like something find an alternative. 

CrossFit Kids & The Lodge Out Of School Club!


Yesterday the children from The Lodge Out Of School Club joined us for another afternoon of games and fun fitness. Learning how to squat, jump, crawl, climb and all about team work.

Working within the local community is a huge part of everything we do at CrossFit Defiance and giving children the opportunity to get active and learn about healthy active lifestyles through fun is very important and something we feel strongly about in our quest to help the community towards the health and fitness side away from sickness.