Defy Functional Fitness
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🔥 Programming Brief | Week of June 1 🔥
Legends, here’s what we’ve got lined up this week 👇
Monday: Handstand push-up skill work as we continue developing strength and confidence upside down. Then we’ll 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, we’ll work through some plyometric drills to build speed and power.
Friday: Bench press to start, then a spicy MetCon featuring kettlebells and burpees 🔥
Saturday: Partner workout time 💪
Bring your skipping ropes. We’ll be tackling double-unders and putting in some work with the sandbags.
Keep building, keep improving, and we’ll see you in the gym. 🔥💪
05/28/2026
𝟳𝟱𝟬 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗳𝗼𝗿 𝗦𝘂𝗻𝗶𝗹!
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
Murph 2026
Proud of everyone that showed up and put in work together today! You’re 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 again…
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Originally called “body armour” 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
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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 |
