07/22/2026
Whether its the first rep, the first workout after vacation or the first workout in many years…
The hardest part is always getting started.
The more you delay it, the harder it becomes
Defy Functional Fitness
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At Defy Functional Fitness we believe in life long fitness. Our smart programming, combined with prof
07/22/2026
07/20/2026
🔥 Programming Brief | Week of July 20 🔥
Legends, here’s what’s lined up this week 👇
Monday: Single-leg strength with kettlebell front rack reverse lunges, followed by running intervals to build that engine.
Tuesday: Strict gymnastics day — chin-ups and dips — then we’ll take out the barbells for a Barbell Complex.
Wednesday: Bench press, followed by machine intervals to keep the heart rate high.
Thursday: Deadlifts, then we’re bringing out the sleds, sandbags, and heavy kettlebell swings for a serious strength finisher.
Friday: Back squats to build lower body strength, followed by an upper body pump session.
Saturday: Team workout 💪
A classic 21-15-9 rep scheme with a sandbag run between rounds. Simple. Tough. Fun.
Show up ready to work. We’ll see you in the gym, legends! 🔥💪
07/16/2026
𝗝𝘂𝗻𝗲 𝗧𝗼𝗽 𝗔𝘁𝘁𝗲𝗻𝗱𝗲𝗲𝘀
26 workouts - Sunil Gandhi
24 workouts - Sharon Sadry
23 workouts - Paul Andersen, Sarah Andersen
Nice work all 💪
07/16/2026
There's no doubt that being fit and healthy with add years to your life...
But have you ever thought about adding more life to your years!
Hiking, cliff jumping, rock climbing, riding up mountains - we usually have more time for these things later in life - you better make sure you're still able.
Fitness is life!
07/14/2026
Another legend makes it to the 1000 class wall!
Careesa operates like a ninja, quietly making progress in the shadows (you might hear a giggle every now and again) but it's clear fitness is a priority and she lives that for her family.
This has been a lifestyle for many years, riding to the gym, early morning workouts and active weekends - it all contributes to being Better At Life.
Nice work 👍
07/13/2026
🔥 Programming Brief | Week of July 13 🔥
Legends, here’s what’s coming up this week 👇
Monday: A gym favourite to kick things off — bench press. Then a 12-minute EMOM as we begin our prep for Fran.
Tuesday: Deadlifts followed by core work to build a strong foundation.
Wednesday: Long MetCon day — Goddess Maker. Expect running mixed in with this challenging workout.
Thursday: Front squats paired with back squats for the main strength piece, then upper body push + pull accessories.
Friday: Olympic lifting returns with cleans, followed by plyometric drills to build speed and power.
Saturday: Partner workout 💪
Running, wall balls, and a mix of gymnastics movements. Plenty of work, plenty of fun.
Another solid week of building strength, skill, and fitness. See you in the gym, legends! 🔥💪
07/09/2026
The Deadlift
A staple in our programming at Defy, just as it is in life…
There aren’t many days where you don’t need to pick things up off the floor - different loads and different positions.
The stronger you get in the gym, the more prepared you are for whatever you need to do out of it
Thats Better At Life!
There’s a rumour that the Deadlift got its name from Roman Solider’s picking up their fallen comrades, although many historians say this isn’t true - we wouldn’t want to get in the way of a good story!
07/08/2026
Let's celebrate this legend for hitting 750 workouts with us at Defy!
This is no easy task. Sylvia is one of our most consistent members which takes some doing...
Even the days she's not feeling it, a bit tired from the workout the day before - she comes and gets it done.
Well done
07/07/2026
I’m taking about the friends, family, colleagues…
The ones who question the early nights, the choice to not drink or skip dessert
They don’t understand your commitment and they don’t need to
You understand, that’s all that matters
07/06/2026
🔥 Programming Brief | Week of July 6 🔥
Legends, here’s what we’ve got lined up this week 👇
Monday: Back squats are back in the rotation. Afterwards, we’ll tackle a kettlebell complex for a strength focused MetCon.
Tuesday: Upper body push + pull strength, then we’re heading outside with our running shoes, mixing in some toes-to-bar along the way.
Wednesday: Sn**ch day. We’ll keep building confidence under the bar before moving into overhead strength work with a variety of movements.
Thursday: Single-leg strength returns with everyone’s favourite… or maybe just mine… Bulgarian split squats 😅 Then we’ll finish with an upper body pump session.
Friday: Gymnastics to start — chest-to-bar pull-ups, handstand holds, and L-sit holds. Then a spicy interval workout with box jumps and max calories.
Saturday: Partner workout 💪
Work hard for 10 minutes, recover for 2, then do it all again. Expect plenty of sweat and good vibes.
See you in the gym, legends. Let’s get after it! 🔥💪
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Location
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Address
94 Laird Drive, East York
Toronto, ON
M4G3V2
Opening Hours
| Monday | 5:30am - 8pm |
| Tuesday | 5:30am - 8pm |
| Wednesday | 5:30am - 8pm |
| Thursday | 5:30am - 8pm |
| Friday | 5:30am - 8pm |
| Saturday | 9am - 12pm |