๐ฅ Programming Brief | Week of June 1 ๐ฅ
Legends, hereโs what weโve got lined up this week ๐
Monday: Handstand push-up skill work as we continue developing strength and confidence upside down. Then weโll hit some running intervals.
Tuesday: Front squats followed by a Tabata-style core finisher.
Wednesday: Long MetCon day. Expect thrusters, pull-ups, and more running to keep that engine building.
Thursday: Olympic lifting continues with the return of the sn**ch. Afterwards, weโll work through some plyometric drills to build speed and power.
Friday: Bench press to start, then a spicy MetCon featuring kettlebells and burpees ๐ฅ
Saturday: Partner workout time ๐ช
Bring your skipping ropes. Weโll be tackling double-unders and putting in some work with the sandbags.
Keep building, keep improving, and weโll see you in the gym. ๐ฅ๐ช
Defy Functional Fitness
At Defy Functional Fitness we believe in life long fitness. Our smart programming, combined with prof
05/31/2026
๐ฎ๐ฑ๐ฌ ๐ช๐ผ๐ฟ๐ธ๐ผ๐๐๐ ๐ณ๐ผ๐ฟ ๐๐ป๐ฒ๐!
She raced to 250 in her first year with us and has made some major progress through working with our coaches, joining group classes and crushing nutrition with
A testament to putting health and fitness at the front of a busy life - nice work
05/28/2026
๐๐ฝ๐ฟ๐ถ๐น ๐ง๐ผ๐ฝ ๐๐๐๐ฒ๐ป๐ฑ๐ฒ๐ฒ๐
24 workouts - Heba Amer
23 workouts - Sylvia Kovesfalvi, Sharon Sadry
22 workouts - Paul Andersen, Nicolas Bellemare
Nice work all ๐ช
05/28/2026
๐ณ๐ฑ๐ฌ ๐ช๐ผ๐ฟ๐ธ๐ผ๐๐๐ ๐ณ๐ผ๐ฟ ๐ฆ๐๐ป๐ถ๐น!
Sunil has been a member of Defy for over 7 years, almost since the beginning...
But a few years ago was when he truly drank the cool aid, becoming a regular at the 6:30am class and consistency attending more than 3 times per week.
And that's when all the progress came! Fitter, stronger and Better At Life
Awesome work
Accessory work can help to isolate certain muscle groups more than some of the big compound lifts do.
These can help minimize imbalances which will leads to less injuries overall
There are often some nuances to these movement so itโs important they are coached and executed well
05/25/2026
Sometimes a simple workout can change everythingโฆ
A shift in mindset
A change in mood
A catalyst to something bigger
Donโt miss that opportunity
๐ฅ Programming Brief | Week of May 25 ๐ฅ
Legends, first off โ huge congrats to everyone who showed up and took on Murph this weekend ๐๐ฅ
Now we shift gears. New cycle, new focus. Expect a little more running and Olympic lifting in the mix ๐
Monday: Front squats with core work to finish.
Tuesday: Longer conditioning piece โ running mixed with box jumps. Settle in and work.
Wednesday: Power cleans followed by plyometric drills to build speed and explosiveness.
Thursday: Strict press overhead strength, then interval work on the machines.
Friday: Deadlifts followed by pulling strength accessories.
Saturday: Coach Neilโs creation ๐
Machine distances while your partner chips away at the work. You know itโll be spicy.
New cycle starts now. Letโs build. ๐ช๐ฅ
Murph 2026
Proud of everyone that showed up and put in work together today! Youโre always better for doing something hard like this!
05/21/2026
A look back at Murph from 2024.
This weekend legends from Defy take on this iconic workout againโฆ
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Originally called โbody armourโ and invented by Lieutenant Michael Murphy - he would do this workout often to keep him ready to fight.
Pretty good armour if you ask us!
See you Saturday
๐ฅ Programming Brief | Week of May 18 ๐ฅ
Legends, big week ahead as we lead into Murph ๐
Monday: Holiday partner workout ๐ช
A little twist on the classic Filthy Fifty โ 10 movements, 50 reps each, tackled through a 38-minute AMRAP with your partner.
Tuesday: Overhead strength with the Z Press, followed by running intervals.
Wednesday: Single-leg strength continues, then machines mixed with functional movement work.
Thursday: Front squats, followed by core accessory work to keep the midline strong.
Friday: Sumo deadlifts paired with upper back accessory work.
Saturday: Itโs time ๐ฅ
MURPH goes down. One big class, one big effort. Make sure you sign up and come throw down with the crew.
See you in the gym, legends ๐ช๐ฅ
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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 |