The Daily WOD: Strength & Conditioning
Every day is different, and that's the point. We mix weightlifting, gymnastics, and high-intensity cardio to build functional strength that actually helps you in real life. No mirrors, just movement.
Watch our member Smriti tackle a tough strength conditioning workout, moving from deadlifts and box jumps to finding her one-rep max squat clean. This is what working under fatigue and building real strength looks like.
Here's our coach Archie hitting a 330 lbs squat and a 75 lbs dumbbell snatch. Progress takes time and consistency, and we are here to show you what's possible when you put in the work.
A class in sync during a weightlifting session. Everyone is focused on their own barbell, but the collective energy in the room is what pushes each person to complete that next rep with good form.
This is what we mean by functional strength. Our members perform complex movements like the clean and jerk, building power and coordination that translates directly to real-life activities.
Here, our members use kettlebells for a dynamic squat workout. Using different equipment like kettlebells helps us vary the stimulus and challenge the body in new ways, keeping workouts effective and engaging.
This video showcases different variations of pull-ups, from ring rows to strict pull-ups. This fundamental gymnastics movement is excellent for building upper body and core strength, and we have a progression for every level.
An example of an EMOM (Every Minute On the Minute) workout, mixing wall walks, toes-to-bar, and snatches. This format keeps the intensity high and tests your capacity across different skills.
A glimpse into our Saturday community workout. You can see members tackling burpees, rowing, and other movements, all while the rest of the team cheers them on. It's hard work, but we make it fun.
Here is a sample of our weekly programming. We structure our workouts to target different body parts and energy systems throughout the week, ensuring balanced fitness and adequate recovery.
A member practices single-leg kettlebell deadlifts, a great exercise for improving balance, stability, and hamstring strength. We focus on unilateral movements to correct imbalances and build a solid foundation.
About The Daily WOD: Strength & Conditioning
You won't walk into a predictable routine here. Every session follows a structured format: we start with mobility to prep your joints, move into a specific strength block to build capacity, and finish with a MetCon to test your endurance. If a movement looks intimidating, we scale it. Whether you are using a PVC pipe or a loaded barbell, the coach ensures you are moving safely before you add any weight.
At 367 Crossfit, our programming revolves around variety. Whether you are aiming to master a snatch or just want to run a 5k without getting winded, we use the CrossFit methodology to target your entire physiological system.
The Science of Our WODs
We don't do 'back day' or 'chest day'. Instead, we prioritize functional movements like squats, deadlifts, and overhead presses that translate to real-life capability. We leverage imported Rogue Fitness equipment, including Ohio bars and rig systems, alongside Concept 2 rowers, because precise gear makes a difference in safety and progress.
Scalability: It’s Not Just for Pros
A common myth is that you need to be fit to start CrossFit. In reality, every WOD is infinitely scalable. Our Level 2 certified coaches break down complex movements into smaller, manageable parts. If you cannot do a pull-up, we start with ring rows. If a box jump is too much on your knees, we switch to step-ups. We track your benchmarks so you can see your own improvement, not just compare yourself to the person on the next rack.
A Community, Not Just a Gym
You will find our boxes in Punjabi Bagh and Defence Colony, but the vibe is the same in both. It is a no-mirror facility because we want you focused on your proprioception—learning where your body is in space—rather than your reflection. We value community over competition. Our Saturday partner WODs are designed to force collaboration, making the hard work feel like a game. Whether you are a new mom, an athlete, or just looking to move better, you fit here. If you are ready to stop guessing at the gym and start training with intent, come join our next batch.
367 Crossfit
We believe fitness is about how gracefully you can age, not just how you look. We're a community of people who show up to challenge ourselves, leave the ego at the door, and support the person next to us. Come for the workout, stay for the crew.
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