Please note the following Classes are cancelled this week:
Friday 3/29 4:30pm, 5:30pm, and 6:30pm
Saturday 3/30 9am & 10am

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Rotating Stations Every 1:00, for 12 (2 Rounds):

Station 1 – :50s Row (light pace)

Station 2 – :40s Warrior Squats + 5 Air Squats

Station 3 – :50s Row (light pace)

Station 4 – 5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts

Station 5 – :50s Row (light pace)

Station 6 – 2 x 3-Position Muscle Snatch + 5 Overhead Squats
On the barbell movements, we are looking to complete with an empty barbell throughout. On the 3-position muscle snatch, we have a total of 3 repetitions per complex. First hang muscle snatch is from the pockets, second from knee level, final from mid-shins. Repeat that complex a second time, for the “2 x 3-Position Muscle Snatch”, followed by the 5 Overhead Squats.


Pausing Back Squat (5 sets of 3 reps)

Set #1 – 65% of estimated 1RM

Set #2 – 70%

Sets #3, 4, 5 – 75%
1st Squat – Pause for 3s in bottom.

2nd + 3rd Squat – No pause.

Rest as needed between sets.


Metcon (Time)

3 Rounds:

400 Meter Run

30 Wallballs (20/14)

400 Meter Run

30 DB Hang Clean and Jerks (50/35)

Stimulus Notes

Warm-up (No Measure)

Deload Week.


It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Even if we did not “compete” in the Open this year, by simply doing the workouts, we performed at a higher level. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We’re going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what’s ahead.

It’s so that, in a week from today, we can turn the page to building something new.

“Gruntwork” starts Monday the 1st.

Time to get strong.

Details to come later this week.