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Monday 5:30am - 8pm Tuesday 5:30am - 8pm Wednesday 5:30am - 8pm Thursday 5:30am - 8pm Friday 5:30am - 8pm Saturday 9am - 12pm

Defy Functional Fitness

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Toronto, ON
Defy Functional Fitness

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

10/26/2026

🔥 Programming Brief | Week of October 26 🔥

Legends, here’s what we’ve got coming up this week 👇

Monday: Olympic lifting as we continue developing our push jerks and split jerks. Afterwards, we’re taking on Open 12.1. Seven minutes to complete as many burpees as possible. 🔥

Tuesday: Speed deadlifts with a focus on moving that bar fast, followed by accessory work to support our pulling strength.

Wednesday: Reverse grip bench press paired with Cossack squats. Then we’re taking on ELLEN. Three rounds of burpees, dumbbell snatches, and dumbbell thrusters.

Thursday: Strongman style upper body push and pull. Time to move some heavy things! 💪

Friday: Wide stance back squats, followed by a spicy MetCon featuring wall balls and machine efforts.

Saturday: Halloween partner workout! 🎃 Come dressed in your best costume as we chip away at 200 calories while your partner tackles some extra work. And there might just be a spicy individual finisher waiting for you at the end. 👀

Plenty of heavy lifting, conditioning, and Halloween fun this week. Show up ready to work and don’t miss out, legends! 🔥💪

10/24/2026

250 workouts for 👏

Small but mighty, Jen has two highly energetic young boys to keep up with, and that's certainly not going to get any easier! 😂

She's been putting in the work, moving more weight, building strength and getting fitter along the way.

For Jen, it's about more than what happens in the gym. It's about having the strength, energy and fitness to keep up with everything life throws at her.

250 workouts of investing in herself so she can keep getting better at life.

Congrats Jen. Onto 500 💪

10/20/2026

There’s no shortage of supplements being marketed to women going through perimenopause and menopause. But how many of them are actually worth taking?

Creatine, magnesium, vitamin D, collagen, omega-3s... the list goes on.

In her latest blog, Dr. Michelle takes a look at the evidence behind some of the most popular supplements, where they might be useful and where you might be wasting your money.

More importantly, she explains why getting the basics right with strength training, nutrition and recovery should always come first.

This is the second article in her menopause series, with hormone replacement therapy (HRT) up next.

Have a read through the link in our bio, and share it with a friend who might benefit from some straightforward, evidence-based advice.

10/20/2026

250 workouts for 👏

Sam bought a one way ticket to Jacked Street when she joined Defy, and she hasn't looked back since. 💪

Maximum effort, maximum consistency and always looking for ways to get stronger and better at life. Sam doesn't do things by halves, and the results speak for themselves.

She's also developed a bit of a reputation as the curse of the Defiant Games. Not because she can't keep up, but because her partners can't seem to keep up with her. 😂

250 workouts of putting in the work and raising the bar.

Congrats Sam. Onto 500 💪

10/18/2026

🔥 Programming Brief | Week of October 19 🔥

Legends, here’s what we’ve got coming up this week 👇

Monday: Don’t forget those running shoes! We’re kicking things off with a 1 mile run test before heading inside for some narrow bench press. 🏃

Tuesday: Sn**ch grip deadlifts, followed by a spicy MetCon featuring burpees, dumbbell snatches, and clean and jerks. 🔥

Wednesday: Upper body push and pull strength with inverted rows and Z presses, followed by some dedicated core work.

Thursday: Front squats to start, then we’re hitting a spicy MetCon with machine efforts and single leg strength work.

Friday: Gymnastics focus as we continue developing our handstand push ups and strict chin ups. Afterwards, we’ll finish with a good old fashioned pump session. 💪

Saturday: Partner workout time! Machines or running to get things moving, followed by three different circuits to work through.

Grab your bestie, show up ready to work, and don’t miss out, legends! 🔥💪

10/17/2026

Dave’s happy place!

10/16/2026

250 workouts for 👏

Young kids, a busy life and plenty of demands on his time, but Julian still makes training a priority.

He shows up, puts in the work and understands that consistency is what gets results, even when life is pulling you in every direction.

He also recently had the extreme privilege of tackling a killer partner workout with both Defy owners, Darren & Michelle. A truly unforgettable experience that we're sure he loved every minute of 😂

250 workouts down and plenty more to come.

Congrats Julian. Onto 500 💪

10/15/2026

Friendly chat or judging everyone’s reps 🤔

10/14/2026

When you and your partner have different levels of enthusiasm for 50 burpees over the bar

10/11/2026

🔥 Programming Brief | Week of October 12 🔥

Legends, here’s what we’ve got coming up this week 👇

Monday: Thanksgiving partner workout! 🦃 Grab a partner, your running shoes, and your turkey (AKA a sandbag). We’ll be taking it for a run and mixing in some burpees and thrusters. Don’t miss this one!

Tuesday: Upper body push and pull strength, followed by a spicy MetCon featuring double unders and kettlebell movements. 🔥

Wednesday: Wide stance back squats as we introduce another variation of our big three lifts. Afterwards, we’ll hit some single leg accessory work and core.

Thursday: Gymnastics work with pistols, dips, and wall walks. Then we’re heading outside for some running intervals. 🏃

Friday: Olympic lifting as we introduce the split jerk, followed by some plyometric work to develop that explosive power.

Saturday: Partner workout time! 💪 Barbells and machines are coming out for another solid session to finish the week.

Plenty of strength, skill, and conditioning coming your way. Enjoy Thanksgiving, get the work in, and we’ll see you at Defy, legends! 🔥💪

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

http://www.defyfunctionalfitness.com/

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