--- title: "CrossFit WOD Sessions in Dwarka | The Fitness Box" description: "Join our daily CrossFit WODs in Dwarka Sector 7. High-intensity workouts, functional training, and a supportive community. Train with The Fitness Box today." canonical: https://mytribe.in/coach_neeraj/crossfit-coaching/the-crossfit-wod-our-daily-grind last_updated: 2025-09-16 --- # CrossFit WOD Sessions in Dwarka at The Fitness Box Tribe Verified · Real results in Dwarka Sector 7 By [Neeraj Rajput](https://mytribe.in/coach_neeraj) · Online and at The Fitness Box, Dwarka · ₹3,500 per month (estimate) Part of [CrossFit Coaching](https://mytribe.in/coach_neeraj/crossfit-coaching). [View full gallery](https://mytribe.in/coach_neeraj/crossfit-coaching/gallery) Every day brings a new challenge at The Fitness Box. We do not just lift; we train for life with WODs that build your strength, conditioning, and mindset alongside a community that cheers for your progress. ## Photos and videos - [Video: A typical high-energy start to our CrossFit class. We get the heart rate up with dynamic warm-ups before moving on to kettlebell swings and other functional movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61dc7bd1-1cfb-4855-b13d-d4cea0e6ca09) - [Video: This is what functional fitness looks like in action. Members tackle box jumps to build explosive power, while others work on their Olympic lifting technique with high pulls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23e39c16-0df5-4f47-8304-4ce47489a3f6) - [Video: Variety is key. Here you see members working with dumbbells and others practicing overhead lifts with a barbell. Every workout is scaled to match each person's fitness level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/214211c0-3c70-4674-82c9-143135147172) - [Video: From heavy front squats to build leg strength to deep stretches for recovery, we cover all aspects of fitness in a single session. This ensures balanced development and helps prevent injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19e0d6e9-26db-489e-845c-cbb91df80d47) - [Video: Men and women of all ages train side-by-side, pushing each other. Here, members are working on their split jerk and push press techniques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7f3484f-fb33-4a98-8013-10903d4a7874) - [Video: We incorporate gymnastics and bodyweight exercises into our WODs. Members are practicing hanging knee raises for core strength and attempting wall walks to build shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b14f0e8-e654-41fe-9f02-af76c2443776) - [Video: A snapshot of a typical workout, with members performing deadlifts and front squats. I focus on ensuring everyone maintains proper form to maximize results and minimize risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c08c0d4-1859-4657-ae93-19b4edb1ec29) - [Video: Overhead squats are a true test of mobility and strength. In our classes, we break down complex movements to make them accessible for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48465aa2-2ea8-4299-b10a-cbe9af147ed8) - [Video: This session combines dumbbell presses for upper body strength with barbell front squats for a full-body workout. We ensure every major muscle group is targeted throughout the week.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75e188a5-37ac-46f3-a998-1ae32c4b0605) - [Video: A mix of bodyweight squats and kettlebell swings. These are fundamental movements that build a strong foundation for more advanced exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbe6ba86-110d-4f97-9075-4039ea359009) - [Video: Our workouts are designed to prepare you for any physical challenge. This includes everything from barbell deadlifts to gymnastics movements like wall-supported handstands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4931295f-79f0-47af-b651-09b7cf27702d) - [Video: Learning the basics of weightlifting with proper form. Here, members are practicing high pulls and clean progressions with lighter weights to master the technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30e3981b-3565-4b21-9fb4-c56e499448e5) - [Video: Conditioning is a huge part of our training. Members use jump ropes for cardio and then transition to barbell thrusters for a high-intensity metabolic challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2596754-c610-4669-a7ab-6773f9e7f822) - [Video: A full-class view showing a circuit of deadlifts and core exercises like sit-ups. We work together and the collective energy is what pushes everyone to do their best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adfb7428-0502-47a5-adf8-9854197c5668) - [Video: From incline bench presses to mobility stretches, every part of our session has a purpose. We train hard, then we make sure to cool down properly for better recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af8d79cb-ac39-4da1-9e9e-09f942090850) - [Video: We often start with drills using PVC pipes or light bars to warm up the muscles and practice movement patterns before adding weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e11e4d04-2e51-4a0f-8843-a3e02c8e27f2) - [Video: We end some sessions with fun games that still build core strength and coordination, like this human wheelbarrow race. Fitness doesn't always have to be serious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/495cb663-b616-48c1-b410-6bac39d16bb6) - [Video: A partner workout in progress. One person holds a plank while the other performs leg raises, combining core stability with active movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e6a7e16-4945-4460-9a15-ae7f00d69a97) - [Video: Partner-assisted stretches and agility drills using weight plates as markers. I incorporate these to improve flexibility and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d023760-7241-416c-a50c-3e1dafc3fb12) - [Video: Members practicing the Romanian Deadlift (RDL), a fantastic exercise for building hamstring and glute strength, with a focus on controlled movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b13ce52e-ca8a-4a50-bb62-32972e33f033) - [Video: A dynamic session with members performing overhead squats and dumbbell tricep extensions. This shows the blend of compound lifts and isolation work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97e088fc-be40-4139-9ad7-0bb18a8f2f54) - [Video: From pull-ups to deadlifts, our workouts are a total-body experience. We build the strength to pull your own bodyweight and lift heavy from the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/527bae7a-aadd-425e-9dbf-a5984e01be16) - [Video: Even our warm-ups are active and engaging. Here, the group prepares for the workout while one member practices her handstand holds against the wall.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94cc3f24-1d69-434e-bdb8-3d61b3aae4db) - [Video: A classic CrossFit combination: barbell front squats paired with bear crawls. This builds lower body strength and challenges your core and shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16ec369a-f8e0-4b0f-a436-b3eaabc44350) - [Video: Agility and core work are fundamental. Here, members are doing ladder drills and plank variations to improve speed and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12d045be-1312-4af1-ad88-487a47585d2a) - [Video: A member performs a front squat while another rests after a tough set. The supportive environment means you can push hard and recover at your own pace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fe6013b-3f7a-4c37-94e0-eb9addafb418) - [Video: A typical scene during a WOD: deadlifts, burpees, and jumps. This kind of high-intensity interval training is excellent for burning fat and building stamina.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e80ab2c-94ef-47ff-8a93-2960ff6167d6) - [Video: The gym is buzzing with activity. You can see members doing pull-ups, deadlifts, and running, all part of a single, varied workout session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/beafa3f8-e840-4c99-9a63-92804dd03aaf) - [Video: Eat, Sleep, CrossFit, Repeat. A member powers through hip thrusts and overhead presses, showcasing the strength and determination we build here.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69cf5889-0f3e-4e06-afdc-502778ae17f4) - [Video: Members working on their front squat technique. We use a mix of weighted bars and lighter training bars so everyone can participate safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/074d7845-de02-4f4f-9e1e-d1fceda069b4) - [Video: A full gym floor with athletes performing hanging leg raises and clean and jerks. This is the controlled chaos of a CrossFit class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27d55494-9a3f-45c7-a71e-bf3cf2f94cf1) - [Video: Box jumps and running drills are a staple for building explosive power and cardiovascular endurance. Excellence is a habit we build daily.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8862e3b8-df66-41f8-856e-8a29bfd97efd) - [Video: The value of the gym is finding yourself again. Here, members are pushing through dumbbell work and burpees, getting stronger with every rep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ac0bb31-4b38-4f3e-beb2-77eaa826d1ac) - [Video: Exercise is labor without weariness. Our members are always moving, whether it's a warm-up jog or core exercises on the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb111126-deab-483a-aaf1-98ef08829375) - [Video: Wall balls and sit-ups are classic CrossFit movements that build stamina and core strength. This was part of our 30th day of a transformation challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c18eb9b8-8b46-4163-a9bb-8dfc7bc7b74a) - [Video: Partner workouts make the session more fun and engaging. Here, members are doing partner sit-ups with a medicine ball pass.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb8d9cc7-28d1-445e-8543-239c687d3c8c) - [Video: A look at our warm-up drills, including jogging and animal movements like bear crawls, to get the whole body ready for the workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0169399-4590-4fd3-971e-706cf1ea6b02) - [Video: A fast-paced workout involving burpees over the bar. This is a high-intensity exercise that tests your conditioning and grit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b41f425-3614-4ef6-8471-7215d59497f1) - [Video: From dumbbell snatches to box jumps, we use a variety of equipment and movements to create a well-rounded fitness routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98c99c3b-838d-4bb1-83a0-fce67d16ff98) - [Video: Members of different ages and abilities working on their front squats. I ensure that everyone, regardless of their starting point, can participate and improve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fca86c0e-6f08-45b8-b656-c92c2338226c) - [Video: Our classes are a mix of different movements. Here you can see members performing overhead presses and deadlifts in the same session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acd479ef-c580-414f-86b0-17e665baff87) - [Video: Get ready to fight. A member uses battle ropes for conditioning while another performs a goblet squat with a kettlebell. We build toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51ddb647-83d7-46a0-8205-43bd811ac434) - [Video: We focus on mobility just as much as strength. Here, a member holds a deep squat, improving flexibility, while another learns the basics of box jumps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b33c579-40ce-4514-86ec-1ee21e3cc0fb) - [Video: A busy class with members tackling front squats and deadlifts. The energy in the room is contagious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ee832a9-c531-4de8-83ba-49803273597c) - [Video: We incorporate different training tools, like the bosu ball for instability push-ups, to challenge your muscles in new ways.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08dd5155-0b3f-4fed-914d-61b1ece87ba0) - [Video: A member executes a push jerk, a dynamic overhead lift that builds shoulder power and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18e7f8b7-d871-472b-a329-02950a9b5d08) - [Video: Strength and speed are the keys to fitness. Here, members work on building foundational strength with box squats and front squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0506ccae-1e6b-4ab5-be52-9c2e612c331c) - [Video: Progress happens outside your comfort zone. Members push their limits with split jerks and other challenging lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ce83771-aca6-47ad-a87e-1819484a26d2) - [Video: We build skills like wall walks, which develop shoulder strength and body control, alongside powerful lifts like the overhead squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/823e84af-1b1a-48b9-8259-5a125b11e3ba) - [Video: Exercise is king and nutrition is queen. Members work on deadlifts, knowing that their effort in the gym is one half of the kingdom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75643fda-e125-4a7c-a603-7a6953a619fd) - [Video: A combination of front squats and pull-ups makes for a classic, effective CrossFit workout, building both lower and upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d49413f0-d00d-4362-b6be-cba03823fc8a) - [Video: A typical warm-up scene at The Fitness Box, getting everyone moving and ready for the day's WOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03fbcb32-baea-43a6-9a82-de3e365121fe) - [Video: The CrossFit Games Open is a yearly event we participate in as a community. Here, members are tackling workout 23.2, which included running and thrusters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87741670-4641-4977-ae1b-e2aafdc74597) - [Video: Teamwork makes the dream work. A group photo after a tough session, and a shot of members working on their hanging knee raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b82b8b3-9889-43f8-a755-08493bf991aa) - [Video: Fall in love with the process. A member performs kettlebell swings, a fundamental movement for building explosive hip power and conditioning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/372eaab5-09fc-42af-9dd6-168d571e899c) - [Video: It's not all work. We incorporate games and fun challenges to keep the energy high and build community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b564e4a-2d31-4df2-be99-c474ccfbdab7) - [Video: Full effort is full victory. Members perform hanging knee raises and front squats, giving their all in the workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48ac4354-dab3-4b3b-938c-6024b94c0af0) - [Video: You are stronger than you think. I help members build confidence through movements like assisted handstands and mobility work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8142c286-ad14-40b5-a1f8-1ec8b1bb0adc) - [Video: A member performs a push press, an explosive upper body movement that is a staple in our CrossFit classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e05008bd-a7f8-4776-8b51-5304deab7c0b) - [Video: Our core special classes use tools like steppers for aerobic conditioning, creating a fun and high-energy workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4570782-3b4a-46d4-bb6e-4e578bac85ef) - [Video: A snapshot of a busy class with box jumps and back squats happening simultaneously. There's always something happening at The Fitness Box.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d9e5db4-0f61-4e8b-989c-8943e641b28a) - [Video: I also offer sports-specific training. Here, an athlete works on burpees and medicine ball throws to improve his explosive power for football.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af54ed1d-1a0e-4845-abde-3401c37b3a38) - [Video: A classic CrossFit couplet: deadlifts and burpees. This combination is simple but incredibly effective for building strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52026e47-327d-4941-8e0f-92b85ddf6c46) - [Video: We also host community workouts on our building's rooftop, combining fitness with a change of scenery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18299e66-3531-48c3-a0e6-05c73711da3d) - [Video: A core-focused class using steppers for cardio and bodyweight movements for abdominal strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b669bd56-5981-414d-9b60-fb420f8dcd7c) - [Video: A glimpse into our group warm-ups, using light plates and dynamic movements to prepare for the session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6f485b4-b4c4-4846-b384-ebbf97bde10c) - [Video: Partner push-ups over plates and wall balls are great ways to add a competitive and fun element to training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86735ea9-d831-4d8d-9a7e-de67448013ab) - [Video: This is what a typical class looks like. Some members are working on dumbbell shoulder presses while others are setting up for deadlifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/795c1e3d-cce8-4735-a555-d1b8ff8e1acb) - [Video: A look at the variety in our gym, from thrusters to other functional movements. I offer personal training for those who want to dive deeper.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/747d97e8-4387-4442-bfbe-9ccc4379906a) ## About The CrossFit WOD: Our Daily Grind Forget about showing up and guessing what to do. Every WOD I lead is scaled to your specific ability, so whether you are grabbing a barbell for the first time or you are a seasoned lifter, you get the exact intensity you need to progress safely without feeling overwhelmed. At The Fitness Box, we treat training like a daily grind, not a hobby. Our WODs (Workout of the Day) are 60-minute guided group sessions where the focus is on functional fitness. We don't have the distraction of central AC or fancy machines. Instead, you get a raw, garage-style environment in Dwarka Sector 7 equipped with Rogue-style wall rigs, bumper plates, and plyo boxes—the kind of setup where real work happens. ### Why the WOD format works Each session follows a structured flow: we start with a warm-up, move into skill-based training, and then hit the WOD. We use diverse formats like AMRAPs and timed sets to keep things fresh. You aren't just training for aesthetics; you are training to move better in your daily life. ### The community factor This is where we differ from a typical commercial gym. We use whiteboard scoring to track performance, not to foster toxic competition. You will see people of all fitness levels—from beginners to advanced athletes—working out side-by-side. We warm up, we struggle through the heavy sets, and we cheer until the last person finishes. If you are looking for a place where accountability is high and the community support is real, this is your home. ## About Neeraj Rajput I started The Fitness Box to create a space where gym time is therapy, not a chore. My sessions are about building a mindset that can move mountains, one WOD at a time. Come train with a community that treats you like family. [See all of Neeraj Rajput's services](https://mytribe.in/coach_neeraj) ## More from CrossFit Coaching by Neeraj Rajput - [Featured](https://mytribe.in/coach_neeraj/crossfit-coaching/featured) - [100-Day Transformation Challenge](https://mytribe.in/coach_neeraj/crossfit-coaching/100-day-transformation-challenge) - [Strength & Olympic Lifting](https://mytribe.in/coach_neeraj/crossfit-coaching/strength-olympic-lifting) - [Bodyweight & Gymnastics Skills](https://mytribe.in/coach_neeraj/crossfit-coaching/bodyweight-gymnastics-skills) - [Our Community: The Fitness Box Family](https://mytribe.in/coach_neeraj/crossfit-coaching/our-community-the-fitness-box-family) - [Mind Over Muscle: My Coaching Philosophy](https://mytribe.in/coach_neeraj/crossfit-coaching/mind-over-muscle-my-coaching-philosophy) ## More services by Neeraj Rajput - [Strength & Weightlifting](https://mytribe.in/coach_neeraj/strength-weightlifting) - [Yoga & Mobility](https://mytribe.in/coach_neeraj/yoga-mobility) - [Fitness Transformation Programs](https://mytribe.in/coach_neeraj/fitness-transformation-programs) ## Similar work from other experts - [The Daily WOD: Strength & Conditioning](https://mytribe.in/367crossfit/crossfit-group-classes/the-daily-wod-strength-conditioning) by 367 Crossfit · CrossFit Group Classes · At CHAOS Strength & Conditioning Club, Punjabi Bagh - [Science-Backed CrossFit and Functional Fitness](https://mytribe.in/munny1111/strength-performance-coaching/crossfit-functional-fitness) by Munny Sharma · Strength & Performance Coaching · Coaching at Dwarka academy and across Delhi NCR - [CrossFit Training and Functional Fitness in Gurugram](https://mytribe.in/coach_rishabh31/olympic-weightlifting/crossfit-forging-elite-fitness) by Rishabh Grover · Olympic Weightlifting · Online coaching & in-person at Adapt Fitness Club, Gurugram - [Metcon & WOD Training: Build Your Engine](https://mytribe.in/coachrajeev/strength-conditioning-group-classes/metcon-wods-the-engine-room) by Rajeev Sejwal · Strength & Conditioning Group Classes · Classes at BODHXFIT gym in Gurugram & across Delhi NCR - [CrossFit & Conditioning Classes for Real Strength](https://mytribe.in/raw.crossfit/combat-sports-training/crossfit-conditioning-build-real-strength) by Raw CrossFit · Combat Sports Training · Training at Model Town & across Delhi NCR - [Functional & CrossFit Training Zone](https://mytribe.in/bodywokegym/group-fitness-classes/functional-crossfit-zone) by BodyWoke · Group Fitness Classes · At Bodywoke Gyms in Krishna Nagar & Mayur Vihar, Delhi ## Book To book Neeraj Rajput, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%2C%20I%20saw%20the%20WODs%20at%20The%20Fitness%20Box.%20Are%20you%20taking%20new%20members%20for%20the%20CrossFit%20batch%3F) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.