15 min ladder
2-4-6-8-10….Pull Ups (Strict)
10 Alternating DB Snatches (50/35)
1 Hill Sprint
Okay Gang, the bridge construction is underway!!! We have approximately 90 days to take advantage of commuting to work and/or the gym by bike or foot. Imagine if in addition to this you added one virtue and removed one vice. What kind of changes could you see in 90 days with these minor adjustments? Whether it’s cutting out flour or adding more sleep; a lot can be accomplished in 90 days (even an entire bridge). So post your commitment to yourself (your additions and subtractions) to our Facebook page, pump up the tires on the ol’ bicicleta and take the challenge. The person with the most significant positive personal change by the time the first car rolls over the Colorado River will win a very special prize. GAME ON!
Congrats to Kiley Hoffmeister our August 2017, Athlete of the Month. She is sassy, fun, AND is making huge gainzzz in the gym. We think she’s just awesome, and think you will too! Read more about Kiley below.
Q: How long have you been at Defiance S&C?
A: I think it’s been exactly a year!
Q: Where were you born and raised?
A: Right here in G-town.
Q: What do you do for work?
A: I sling insurance at GIA.
Q: What is your “Spirit Animal?”
A: The purple devil emoji because it’s purple and it’s a good representation of my level of sass.
Q: What is your favorite food?
A: Fruit Pizza. Super nutritious. It has fruit on it.
Q: What is your favorite type of workout or lift?
A: Quick and awful ones!
Q: What is your least favorite workout or lift?
A: Long and awful ones! Also, accessory stuff because I’m too chatty. Also, hard pass on the airdyne.
Q: What were you doing for exercise before you started at Defiance?
A: I was a sub-par rec volleyball player and I would go on the occasional “yog.”
Q: What activities do you enjoy doing outside the gym?
A: Coaching volleyball, four-wheeling, hiking, golf, anything in the mountains with good company.
Q: How if at all, has Defiance S&C changed your life?
A: It’s amazing what a transformation I’ve had over the last 6 months. Mentally and physically this is the best I’ve ever felt. It’s interesting how the list of things I do outside of the gym has grown since I started at Defiance. Last winter I went snowboarding for the first time in literally 10 years and it was like no time had passed. I truly believe my quality of life has improved leaps and bounds because of this place.
Q: How would you describe Defiance and your experiences at Defiance with someone who is interested in trying it out?
A: Its no joke when you first start, I could barely make it though a workout. But you survive and you meet the most amazing people along the way. I think the best part about joining Defiance is there is no pressure to become a “CrossFitter.” You can join to start making things outside of the gym easier and more enjoyable. You won’t regret it!