We spend a lot of time in CrossFit Kids prepping them for how to move their own body weight purposefully and eventually under load. This month we are going to work on some basic gymnastic skills: rolls, cartwheels, & handstands in an effort to build the balance, flexibility, coordination, and midline stabilitzation needed for all the movements in the CrossFit prescription, as well as safe escapes for the times movement strategies fail us.  Knowing how to safely tuck and roll out of fall can be a life saving skill and certainly can help decrease the likelihood of injury.

Team Series is Coming to Defiance!


The CrossFit Team Series is coming to Defiance!

What is the Team Series?

The Team Series is a series of partner workouts that occur over two weeks.

Find a partner, coordinate when you can both attend class, and get ready for a fun and lowkey two weeks of team workouts!
CrossFit Team Series will be in group classes September 19th – October 1st.

Watch this short video to learn all about it:

How Will It Work?

We’ll program the team series workouts as the workout of the day in group classes on Thursday, Friday, Saturday, and Monday of each week. You pick your partner and coordinate which class time you will do the workout on each of those days.

Why Would I Want to Do It?

It’s fun and the extra accountability of having a partner is a fantastic way to up the intensity and push each other along the way. 

What are the Workouts?

The workouts are released each Wednesday US, (Thursday morning UK). There is an Rx and Scaled division for all workouts and you can float back and forth between doing one workout Rx and the next one scaled. Just like in the Open. 

How Do I Sign-up?

How to Watch! CrossFit Games Week


Who’s ready for the 2018 CrossFit Games?

The 2018 Reebok CrossFit Games kick off this Wednesday in Madison, Wisconsin.

The top athletes from each region from around the world will gather to compete in this 5-day competition. There are individual, team, and masters competitions that draw from roughly the top .0075% of CrossFit athletes worldwide.

Make no mistake, these are professional athletes some of whom train upwards of 8-10 hours per day, not your typical gym athlete who trains 1 hour per day! And it’s great fun to watch them and see what they are capable of.

LIVE coverage will be available on the Games website as well as the Games Facebook page. 

See this article for a breakdown of all the ways you can watch the Games.

Many of the events at the CrossFit Games have been released prior to the competition, some will remain top secret. Check out to one of the events scheduled for the first day of competition! Looks fun.

Why Dumbbells?


Why do we use dumbbells like in todays Workout? 

Dumbbells fit into our general-physical-preparedness (GPP) program because they force unilateral work. Many people have strength or mobility imbalances from one side of the body to the other, and working with dumbbells is a great way to iron out these differences. 

The humble dumbbell can expose many of these huge differences in strength from one side of the body to the other, these imbalances are going to affect performance and isn't beneficial for good health. 

Stability is vital.

Dumbbells require greater stability so your core has to work to stabilise more especially when going overhead. They also require greater motor complexity and motor recruitment. Dumbbells force you to refine your movement because controlling two objects is harder than one, so the nervous system has to work harder. This also means your coordination gets taxed more. This can still be the case even when using a single dumbbell. 

They are a great diagnostic and/or tool for people who have had injuries or lack mobility. Often it can be  easy substitute to a barbell and you can build some capacity with them for less experienced athletes. 


Dumbbells are available nearly everywhere and can be used in lots of different ways. Most Hotel gyms have them if you are on holiday, they're easy to have at home and take up little room. You just have to get creative with them if you design your workouts. 

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?