Bikes for Sale!

Hi Everyone!

We have people who are selling some bikes. All bikes are used but in good condition. Contact Ryan@defiancecrossfit.com for more info. If you like, we could meet both buyer and seller at the gym and make sure the bike really fits you and there is nothing wrong with it. 

1.  XL 2004 Specialzed Allez Pro

Aluminum frame

Triple Crankset

Shimano105 gruppo

Mavic Open Pro wheels

SPD pedals

Upgraded replaced rear cassette, stem, headset, BB, front chainrings and chain.

$350 

2. 52 cm 2000 Lightspeed Tuscany Ti

It had one owner, purchased new for $2,200. 

New cables and bar tape.

Ultegra 9 Speed components

Look pedals clipless

Mavic Open Wheels

$700

3. 56 cm 2009 Cannondale 6.5

Shimano 105 components,

Ultegra Bottom bracket and cassette

Rear Tektro brake, newer front 105 brake. Stock Shimano RH20 wheels

Replaced the cables, chain, bar tape and cassette earlier this year,

replaced bottom bracket and front brake last fall.

Shimano clipless pedals

(Bike comes with a magnetic trainer from Performance bike)

- For $200 extra: Easton EA90SL wheels.

$550

4. 43cm compact (48cm conventional) Soma Smoothie

105 10spd with specialized wheels. 

new bottom bracket and headset.  The components except for

cranks are new

700c wheels.

May 26 Run Workout

Thursday May 26th we will be meeting at the Cubberly Track at 6pm for a RUN workout.
4000 Middlefield Rd, Palo Alto, CA 94306
(from the gym go right on Leghorn, left on San Antonio, Right on Middlefield, the Track is on the left behind the GREENDEL SCHOOL.
The run will follow a workout similar to what we do in the gym: 10 min warm up with drills, main set of self paced intervals, cool down.
NORMAL HOURS CONTINUE AT THE GYM.
See you all there,
Haley/Ryan
(650) 862 6787

Endurance Team Run on Thursday

The Endurance Team is meeting on Thursday May 12th at 6pm for a nice run workout. Normal gym hours at the gym.
We will be meeting at:
San Antonio Rd & Terminal Blvd

Mountain View, CA 94043

(Just take San Antonio until it dead ends at Shoreline Park)

The run will take less than an hour and will be a self paced series of drills and intervals. 

Email with Questions!

Haley@defiancecrossfit.com

Endurance Team Bike on Tuesday

We will be meeting Tuesday May 10th at 6pm for a bike training session. Normal gym hours (5pm, 6pm) will be happening at the gym. 

Details:

- Meet at:

Edgewood Rd & Canada RdRedwood City, CA 94062

- Bring your bike and be ready to ride. (Mountain bikes welcome)

- 6pm

- We will be doing some short intervals back and forth on Canada rd. 

- Friends/Family welcome.

See you all there!

Haley

(650) 862-6787

Endurance Team Photos

Photos from Saturdays run workout.

We warmed up at the Stanford fields, ran a couple drills, then did the main set of stair repeats. 

Athletes:

Nicole

Josh 

Madeline

Eric

Boris

Anthony

Ysbrand

Ryan 

Haley

PRs

Lots of Personal Records Friday at the Gym. The workout was CrossFit Total.
Work up to 1 rep max (1RM) on Deadlift, Shoulder Press, and Back Squat. Add total weight of the 1RMs.
As you can see in the photo below, everyone got a PR on at least one of their lifts.

DCF Endurance Team!

HI Everyone!

This Saturday at 8am we will be doing our first Endurance Team RUN workout. It will substitute the 9am gym workout! 

Details:

- Meet at the corner of Oak Road and Stock Farm on the STANFORD  campus (490 Oak Rd Palo Alto, CA 94305-4502)

- 8:00 am

- We will be doing a nice run workout on the grass fields then running some stairs at the nearby parking structure. It will be as hard as you want to make it so if you are not feeling fast it is possible to just run slow/steady. 

- Non-runners welcome and encouraged and bring your friends/family if they want to come. 

- Total workout time will be 30 - 40 min. 

The Defiance CrossFit Endurance Team is open to all unlimited members of the gym. We will be meeting twice a week with a possible third time on the weekend. Tuesdays 6pm for a Bike workout and Thursdays 6pm for a Run workout. Normal gym hours at the gym will continue on those days. The endurance team is designed to be for beginner athletes and will follow a program to prepare us for our goal race of the SANTA CRUZ TRIATHLON on September 25, 2011. www.santacruztriathlon.org/SCT 

Along the way we will participate in other fun races such as the Tough Mudder, 5k running, trail races, bike days, etc...

Our first Monthly meeting/BBQ will be on Tuesday, May 24th at 7pm at the gym where we will talk about our training plan, product sponsorship, t-shirts/uniforms/gear, and the goal race preparation. We will have a real sign up sheet  for you to fill out then. So start coming to the workouts (to be posted on the blog/website/twitter/facebook) and see if you like it and if it works with your schedule before the official meeting on the 24th. 

Hope to see you all there and email with questions,

Haley

(650) 862 6787 

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Website = www.defiancecrossfit.com