Tuesday 11/29/16

Strength 5 x 3 Front Squat Between Warm-Up Sets: 3 x 10 Push-Up Variations (Knees, Diamond, Paralette, wide, narrow, incline, decline, HSPU… have some fun) Conditioning 14 MIN Alternating EMOM 7 Pull-ups (ODD) 7 Thrusters (EVEN)

November 2016

Congratulations to Brandon Gray for being named this months Athlete of the Month. Brandon has been working hard on not only stronger and improving his endurance but he also been working on improvement his movement quality. He sets the bar high for everyone else to push themselves towards and is fun to have in class. We are lucky to have him at our gym! Please tell us about yourself. I was born and raised in Colorado. I love sports and have been involved in them since I was a kid. I also enjoy being active and doing outdoor activities throughout the whole year, such as hiking or snowboarding. When did you become a member at Defiance West? I have been doing CrossFit style workouts since 2012

October 2016

Congratulations to Eddie Murray for being our Athlete of the Month for the month of October. Eddie has been a regular at our 5:30 am class for over a year and often sets the bar high for the rest of the people for the day. Eddie came in with a strong endurance background and has only gotten better. He is very coachable, consistently works hard, and pushes others to work hard as well. We are lucky to have Eddie at our gym. When did you become a member at Defiance West? August 2015 What made you join Defiance West and why do you do it now? To improve my overall endurance, strength and stamina for obstacle course racing. I continue because it has been an excellent compliment to running for

September 2016

Congratulations to Brandi for being named our Athlete of the Month for September. Since she has joined us she has shown constant improvements in all areas in big part to her willingness to work hard and even do extra work before and after class. We are lucky to have her in our gym! When did you become a member at Defiance West? October 2015 What made you join Defiance West and why do you do it now? I was in a running rut last fall and needed to change things up a bit. I was also tired of driving to Glenwood to go to the gym. I love the variety of the work outs. What were your thoughts after your first workout? That it wasn’t as bad as I thought. What is your athletic background? I never re

August 2016

Congratulations to Heinrich for being the Athlete of the Month for August. Heinrich is willing to work as hard as anyone we have met. He is constantly pushing himself and always working on skills. Selfishly we are sad he is moving this month but excited for him and his family as they will be able to be together more often now. Please tell us about yourself. I was born and raised on the beautiful east coast of South Africa. Infatuated with all things flying, I started a career in aviation, which has the upside that I am paid to travel world and I have seen some interesting places. I like being outdoors, and when not working out with Cory, I am on my bike riding the valley and recently stud

July 2016

Congratulations to Hedi Barath for being our Athlete of the Month for July. Hedi makes it to the gym 5-6 days a week and always pushes herself to do her best. She out lifts most of us and does a great job of motivating others to work as hard as she does. We are lucky to have her at our gym! Please tell us about yourself. I’m 51 years old and grew up in Oswego Il. My mother died in 1976 so our (my sisters and I) lives became quite chaotic after that. I think that’s why, now that I’m older, I prefer simple. I have a High school diploma. I took 1 business class in college and decided college was too scary. I never did anything athletic except for gym class in high school. Oh, and a year or 2

June 2016

Congratulations to our Athlete’s of the Month, Ty and Silvana Hayden. Silvana came into our gym with a strong fitness background and has shown that you can continue to grow and improve even with a lot of experience. Ty comes from a sports background and has shown what consistency and hard work can do, he does a great job of staying within his means which has lead to his consistent growth. We are lucky to have both of them at our gym! Tell us about yourself. We have lived in New Castle 23 or our 25 years of marriage. We have 2 kids that are out of the house, one in college and one graduated from college with a career. Snowboarding, boating, golfing, hiking and camping are just some of the

May 2016

Kirby has been with us since the beginning and was the only one showing up at 5:30 am for a lot of those first classes. She constantly works hard and leads by example, we are lucky to have her at our gym! Congratulations to Kirby for being the Athlete of the Month for May! Please tell us about yourself. My name is Kirby. I moved to the valley about 10 years ago. Shortly after moving here I met my husband, John, on a blind date and we have been married for almost nine years. I stay at home with my kids, Colbran (7), Garrett (6), Ethan (4) and Ryland (4). When did you become a member at Defiance West? I have been here since day one. April 2015. What made you join Defiance West and why do you

April 2016

Please tell us about yourself. L: My name is Liliana I married to Noel(Aldemar) we live in new castle we have been married for 19 years and we have two kids Valeria-16 and Bruno-6 we are from Chihuahua México we have been living in the valley for 19 years. I work cleaning houses 5 days a week (sometimes more). N: I have two children, a 6 year old son named Bruno, and a 16 year old daughter named Valeria. I’ve been in the valley almost 20 years. When did you become a member at Defiance West? Since the first day that they opened. I became a member at Defiance West as soon as they opened the gym. What made you join Defiance West and why do you do it now? I joined it because its in new castle an

March 2016

For the month of March we would like to congratulate Terry Secor for all of his hard work. Terry joined us last summer and has shown great progress since the beginning. He has a great mindset and places all of his focus on his movement which has led to his great results. Please tell us about yourself. I have lived in all parts of Colorado for pretty much the full 35 years I’ve been alive. I have a glorious desk job, Monday through Sunday from the moment I wake to the moment I sleep as a bookkeeper for a CPA firm in Glenwood Springs. When I do find time to escape my shackles, I enjoy jumping into fast cars and racing off on the twistiest highways and byways CO has to offer. Music is my best

February 2016

We are excited to announce our first athlete of the month is Dana Jenick. Dana started with us when we first opened up and has been working hard ever since we first met her. She always comes in with a smile and has a positive attitude. Her positive energy is contagious and we feel very fortunate to have her in our gym. Please tell us about yourself. We live in such a great place and I am very fortunate to enjoy so many outdoor activities, we; ski, snowmobile, cross country ski, snow shoe, horseback ride, bike, hike, maybe even try stand up paddle boarding this year? I have a great husband, John (who also comes to Defiance for Cory’s killer workout), and we have a horse (Dundee), a mule (L

Monday 11/28/16

Strength 10 MIN EMOM 1 High Pull + 1 Hang Power Clean + 1 Squat Clean Conditioning 1 Round: 1000/800 Meter Row/ski/run 80 DU/Lateral jumps 21 Hang Power Clean (135/95) Rest 2:00 2 Rounds: 500/400 Meter Row/ski/run 40 DU 15 HPC (135/95) Rest 2 3 Rounds: 250/200 Row/ski/run 20 DU 9 HPC (135/95)

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6420 County Road 335 Unit B

New Castle, CO 81647

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