Defy Functional Fitness

Defy Functional Fitness At Defy Functional Fitness we believe in life long fitness. Our smart programming, combined with prof

05/31/2026

๐Ÿ”ฅ Programming Brief | Week of June 1 ๐Ÿ”ฅ

Legends, hereโ€™s what weโ€™ve got lined up this week ๐Ÿ‘‡

Monday: Handstand push-up skill work as we continue developing strength and confidence upside down. Then weโ€™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, weโ€™ll work through some plyometric drills to build speed and power.

Friday: Bench press to start, then a spicy MetCon featuring kettlebells and burpees ๐Ÿ”ฅ

Saturday: Partner workout time ๐Ÿ’ช
Bring your skipping ropes. Weโ€™ll be tackling double-unders and putting in some work with the sandbags.

Keep building, keep improving, and weโ€™ll see you in the gym. ๐Ÿ”ฅ๐Ÿ’ช

๐Ÿฎ๐Ÿฑ๐Ÿฌ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜๐˜€ ๐—ณ๐—ผ๐—ฟ ๐—œ๐—ป๐—ฒ๐˜‡!She raced to 250 in her first year with us and has made some major progress through working with o...
05/31/2026

๐Ÿฎ๐Ÿฑ๐Ÿฌ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜๐˜€ ๐—ณ๐—ผ๐—ฟ ๐—œ๐—ป๐—ฒ๐˜‡!

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

๐—”๐—ฝ๐—ฟ๐—ถ๐—น ๐—ง๐—ผ๐—ฝ ๐—”๐˜๐˜๐—ฒ๐—ป๐—ฑ๐—ฒ๐—ฒ๐˜€24 workouts - Heba Amer23 workouts - Sylvia Kovesfalvi, Sharon Sadry22 workouts - Paul Andersen, Nico...
05/28/2026

๐—”๐—ฝ๐—ฟ๐—ถ๐—น ๐—ง๐—ผ๐—ฝ ๐—”๐˜๐˜๐—ฒ๐—ป๐—ฑ๐—ฒ๐—ฒ๐˜€

24 workouts - Heba Amer
23 workouts - Sylvia Kovesfalvi, Sharon Sadry
22 workouts - Paul Andersen, Nicolas Bellemare

Nice work all ๐Ÿ’ช

๐Ÿณ๐Ÿฑ๐Ÿฌ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜๐˜€ ๐—ณ๐—ผ๐—ฟ ๐—ฆ๐˜‚๐—ป๐—ถ๐—น!Sunil has been a member of Defy for over 7 years, almost since the beginning...But a few years ag...
05/28/2026

๐Ÿณ๐Ÿฑ๐Ÿฌ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜๐˜€ ๐—ณ๐—ผ๐—ฟ ๐—ฆ๐˜‚๐—ป๐—ถ๐—น!

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

05/27/2026

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 itโ€™s important they are coached and executed well

Sometimes a simple workout can change everythingโ€ฆA shift in mindsetA change in mood A catalyst to something bigger Donโ€™t...
05/25/2026

Sometimes a simple workout can change everythingโ€ฆ

A shift in mindset
A change in mood
A catalyst to something bigger

Donโ€™t miss that opportunity

05/25/2026

๐Ÿ”ฅ Programming Brief | Week of May 25 ๐Ÿ”ฅ

Legends, first off โ€” huge congrats to everyone who showed up and took on Murph this weekend ๐Ÿ‘๐Ÿ”ฅ

Now we shift gears. New cycle, new focus. Expect a little more running and Olympic lifting in the mix ๐Ÿ‘‡

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 Neilโ€™s creation ๐Ÿ‘€
Machine distances while your partner chips away at the work. You know itโ€™ll be spicy.

New cycle starts now. Letโ€™s build. ๐Ÿ’ช๐Ÿ”ฅ

05/23/2026

Murph 2026
Proud of everyone that showed up and put in work together today! Youโ€™re always better for doing something hard like this!

A look back at Murph from 2024.This weekend legends from Defy take on this iconic workout againโ€ฆ1 mile run100 pull ups20...
05/21/2026

A look back at Murph from 2024.

This weekend legends from Defy take on this iconic workout againโ€ฆ

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Originally called โ€œbody 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

05/18/2026

๐Ÿ”ฅ Programming Brief | Week of May 18 ๐Ÿ”ฅ

Legends, big week ahead as we lead into Murph ๐Ÿ‘‡

Monday: Holiday partner workout ๐Ÿ’ช
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: Itโ€™s time ๐Ÿ”ฅ
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 ๐Ÿ’ช๐Ÿ”ฅ

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

Telephone

+14164675333

Website

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