CrossFit Defiance



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

Ashleigh Townsend