CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notices…their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times…but the challenging ones. In those moments, it’ll never be about what we say, but what we do.


Coaches Choice!

Skill Work

Metcon (No Measure)

Take 10-15 minutes to work on a skill


Metcon (Time)

Strict Gymnastics:


Strict Pull-ups

Strict Toes to Bar

Strict Ring Dips
Goal is to keep each round to 3 sets or less on each movement.

Plan your breaks ahead of time and don’t go to failure early on.



Banded strict pullups

Rings rows

Strict TTB:


ghd situps

abmat situps

Strict ring dip:

banded ring dips


deficit pushups