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)

2 Rounds:

1:00 Row + :30s Reverse Samson

:45s Moderate Row + :30s Banded Good Mornings

:30s Fast Row + 10 Pushups + 5 Light DB Deadlifts (each side)

:15s Sprint Row + 10 Alternating Light DB Power Snatches

2 Rounds:

:60s Thoracic Opener

:30s Alternating Spiderman + Reach


Metcon (Time)


DB Snatches (50/35)



A single piece on the start of our de-load week, and an effort intended to facilitate a smooth recovery from our re-test (potentially) of Open 19.5.

Descending by 4 repetitions per round, our aim is a steady state through it’s duration. At a total of 64 repetitions of the snatches/burpees, and 128 sit-ups, our pacer is the work on the abmats. A smooth, methodical, breathing pace allows us to move through strong sets on the power snatches and burpees. Let’s place our effort there, where we can recover our breathing on the sit-ups.

Stimulus Notes

Warm-up (No Measure)

Deload Week.


Congratulations on an incredible Open season. We know how challenging it is, not just on the body, but even moreso on the mind, to compete like this. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. 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.