• Change your Direction
  • Life begins at the end of your comfort zone
  • Excellence is a lot of little things done well
  • You can have results or excuses, not both
  • Everything is Everything

Defiance Strength & Conditioning

Defiance Strength and Conditioning is a family owned Strength and Conditioning facility. We are the home of Glenwood Springs CrossFit, the first CrossFit Gym in Glenwood Springs, and we have one of the largest facilities on the Western Slope…

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From the Blog

Monday, September 29th, 2014


4 Rounds

10 Push

10 Pull

10 Lower

(These should be unbroken, so if they do 4 rounds of 5 reps of each movement that’s ok.  We want PERFECT REPS)

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CrossFit Journal: The Performance-Based Lifestyle Resource

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