---
title: "CrossFit and Metcon Workouts in Dwarka | The Fitness Box"
description: "Join my CrossFit and Metcon workouts in Dwarka. I offer a no-nonsense approach mixing high-intensity metabolic conditioning with Olympic lifting. No shortcuts, just hard work at The Fitness Box."
canonical: https://mytribe.in/coach_neeraj/fitness-transformation-programs/crossfit-metcon-workouts
last_updated: 2025-09-16
---

# CrossFit and Metcon Workouts to Build Raw Strength

Tribe Verified · Verified CrossFit coaching in Dwarka

By [Neeraj Rajput](https://mytribe.in/coach_neeraj) · At The Fitness Box, Dwarka · ₹9,500 per 60-day program (estimate)

Part of [Fitness Transformation Programs](https://mytribe.in/coach_neeraj/fitness-transformation-programs). [View full gallery](https://mytribe.in/coach_neeraj/fitness-transformation-programs/gallery)

This is for anyone ready to embrace the pain, learn real technique, and build a mindset that moves mountains. No shortcuts, just hard work.

## Photos and videos

- [Video: What is CrossFit? It's constantly varied functional movements at high intensity. This video shows a classic "Murph" style workout: running, pull-ups, pushups, and squats. It’s a test of physical and mental endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a9e71c0-bac3-4d60-a1c5-86c120a48069)
- [Video: A typical CrossFit class in action. You can see members warming up with running drills and another member performing powerful kettlebell swings. The energy in the room is always high.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61dc7bd1-1cfb-4855-b13d-d4cea0e6ca09)
- [Video: This is what a CrossFit session looks like. We combine cardio warmups with strength exercises like dumbbell bicep curls, ensuring a well-rounded workout for everyone, regardless of their fitness level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af94ba5e-1651-4a27-91fe-348368f7e0ef)
- [Video: We also prepare for fitness competitions like Hyrox. This involves specific training protocols that build endurance and strength, like the bodyweight squats seen here.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8be9703-254e-41fb-bbc2-35c961947e79)
- [Video: A look into a CrossFit Day workout. This session included a 10-minute AMRAP (As Many Reps As Possible) with bar complexes and pull-ups, followed by kettlebell swings and wall walks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92be243e-619f-4308-ae7a-c81c2fd6e959)
- [Video: From box jumps to powerful barbell high pulls, our CrossFit sessions are designed to make you explosive and strong. Every member is focused on their own station, pushing their personal limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23e39c16-0df5-4f47-8304-4ce47489a3f6)
- [Video: We incorporate gymnastics movements into our training. Here, members are practicing hanging knee raises and wall-assisted handstands to build core strength and body awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b14f0e8-e654-41fe-9f02-af76c2443776)
- [Video: A diverse group of members performing bodyweight squats and kettlebell swings. CrossFit is scalable for any age and fitness level, making it a truly inclusive training program.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbe6ba86-110d-4f97-9075-4039ea359009)
- [Video: Our workouts often include a mix of rope skipping for cardio and barbell push presses for strength. This combination is excellent for fat loss and building lean muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2596754-c610-4669-a7ab-6773f9e7f822)
- [Video: A snapshot of a busy class. Members are engaged in various exercises, from barbell deadlifts to floor-based core work. The variety keeps things challenging and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adfb7428-0502-47a5-adf8-9854197c5668)
- [Video: We use PVC pipes for warmups and technique drills before moving to heavy barbells. This focus on form is clear as members practice their lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e11e4d04-2e51-4a0f-8843-a3e02c8e27f2)
- [Video: A high-energy moment in the gym with members doing overhead barbell presses and dumbbell tricep extensions. We target all muscle groups for balanced development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97e088fc-be40-4139-9ad7-0bb18a8f2f54)
- [Video: From wall walks that build shoulder stability to basic bodyweight movements, we ensure everyone masters the fundamentals. You can see a member practicing a wall walk while others warm up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94cc3f24-1d69-434e-bdb8-3d61b3aae4db)
- [Video: Agility and coordination are key components of our training. Here, members perform bear crawls and other dynamic movements to improve their overall athleticism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12d045be-1312-4af1-ad88-487a47585d2a)
- [Video: This clip shows the dynamic nature of our workouts, with members performing deadlifts, box jumps, and burpees. This is what a high-intensity Metcon looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e80ab2c-94ef-47ff-8a93-2960ff6167d6)
- [Video: "Eat, Sleep, CrossFit" is more than a slogan. It's a lifestyle of dedication, seen here with members doing weighted hip thrusts and overhead presses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69cf5889-0f3e-4e06-afdc-502778ae17f4)
- [Video: The focus and determination are clear as members execute front squats. We train in a group, but the battle is always against your own previous best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/074d7845-de02-4f4f-9e1e-d1fceda069b4)
- [Video: Excellence is a habit. We build it every day with exercises like box jumps and running drills. You can see the entire class moving with purpose and energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8862e3b8-df66-41f8-856e-8a29bfd97efd)
- [Video: The gym is where people find themselves again. Here, members are pushing through a tough workout with 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: A classic CrossFit combination: burpees over the bar. This exercise tests your conditioning, coordination, and grit all at once.](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 focus on explosive, full-body movements. This is how you build functional power that translates to real-world activities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98c99c3b-838d-4bb1-83a0-fce67d16ff98)
- [Video: "Mehnat kar, pasina baha." Work hard, sweat it out. This clip shows the intensity of battle ropes and goblet squats, embodying the spirit of pushing through challenges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51ddb647-83d7-46a0-8205-43bd811ac434)
- [Video: Even in a group setting, I provide individual cues to ensure proper form. Here, members are working on their squat depth and box step-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b33c579-40ce-4514-86ec-1ee21e3cc0fb)
- [Video: A look at a typical class structure, with members performing push-ups on bosu balls and dumbbell deadlifts. We use a variety of equipment to keep the training interesting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08dd5155-0b3f-4fed-914d-61b1ece87ba0)
- [Video: Fitness should be for everyone. Our Fit India sessions are about getting people moving with accessible exercises like jogging and jumping jacks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03fbcb32-baea-43a6-9a82-de3e365121fe)
- [Video: Fall in love with the process. A single dumbbell on the floor represents the start of a journey. Here a member performs kettlebell swings, a fundamental CrossFit movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/372eaab5-09fc-42af-9dd6-168d571e899c)
- [Video: Full effort is full victory. Members demonstrate this with hanging leg raises for core strength and barbell front squats for lower body power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48ac4354-dab3-4b3b-938c-6024b94c0af0)
- [Video: This core special class at Get Fit Studio involves step aerobics and other dynamic movements to build a strong and stable midsection. The energy is infectious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4570782-3b4a-46d4-bb6e-4e578bac85ef)
- [Video: A snapshot of a busy session with members doing box jumps and barbell work. The gym is always buzzing with activity and hard work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d9e5db4-0f61-4e8b-989c-8943e641b28a)
- [Video: We also offer sports-specific training. This athlete is working on explosive burpees and medicine ball throws to improve his performance on the football field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af54ed1d-1a0e-4845-abde-3401c37b3a38)
- [Video: A typical Metcon workout in progress, combining barbell deadlifts, burpees, and hanging from the bar to improve grip strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52026e47-327d-4941-8e0f-92b85ddf6c46)
- [Video: Another look at our core special class, with members using step platforms for cardio and floor exercises. A strong core is the foundation of all movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b669bd56-5981-414d-9b60-fb420f8dcd7c)
- [Video: Progress might feel slow, but you are way ahead of everyone who isn't trying. Here, members are doing plate push-ups and wall balls, getting better one rep at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86735ea9-d831-4d8d-9a7e-de67448013ab)
- [Video: I offer personal training for those who want focused attention. This clip shows the variety of movements we cover, from barbell lifts to dynamic warm-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/747d97e8-4387-4442-bfbe-9ccc4379906a)

## About CrossFit & Metcon Workouts

Don't come here expecting a standard gym session where you walk on a treadmill for 30 minutes. My CrossFit and Metcon programming changes daily to keep your body guessing, mixing Olympic lifts with high-intensity cardio so you are always being challenged. You will be doing movements like cleans, box jumps, and row intervals, but with strict form correction from me so you actually get stronger instead of just getting tired.

At The Fitness Box in Dwarka, we don't do 'easy.' My CrossFit and Metcon sessions are designed for those who want to step outside their comfort zone. We use functional movements like barbell cleans, overhead presses, and high-intensity interval training (Metcon) to build real, raw strength. 

### Why my approach works:
*   **Constant Variety:** You won't do the same workout twice. We rotate between gymnastics, Olympic weightlifting, and metabolic conditioning, ensuring your body never plateaus.
*   **Tech-Driven Training:** We use high-quality gear like Concept2 rowers and ski ergs to push your heart rate and endurance. 
*   **Technique First:** Before you touch heavy weights, I ensure your form is perfect. We use PVC pipes and light drills to master the mechanics of Olympic lifts, protecting you from injury while preparing you for heavier loads.
*   **Raw Environment:** This isn't a luxury, air-conditioned studio. It's a functional training space focused entirely on work, discipline, and results. 

This is a community-driven space. We track Personal Records (PRs) on the whiteboard, support each other during the final, hardest reps, and hold everyone accountable. Whether you are aiming for body recomposition or athletic performance, my training style ensures you build a mountain-moving mindset alongside your physical gains. Come ready to sweat, struggle, and grow.

## About Neeraj Rajput

I’m Neeraj, and at The Fitness Box, we don't just lift iron; we build a mindset. My coaching is strict because real change doesn't happen in your comfort zone. Here, you are not a client, you are part of a family that pushes each other to get up stronger after every single fall.

[See all of Neeraj Rajput's services](https://mytribe.in/coach_neeraj)

## More from Fitness Transformation Programs by Neeraj Rajput

- [Featured](https://mytribe.in/coach_neeraj/fitness-transformation-programs/featured)
- [The Transformation Challenge](https://mytribe.in/coach_neeraj/fitness-transformation-programs/the-transformation-challenge)
- [Strength & Powerlifting](https://mytribe.in/coach_neeraj/fitness-transformation-programs/strength-powerlifting)
- [Our Fitness Family](https://mytribe.in/coach_neeraj/fitness-transformation-programs/our-fitness-family)
- [Coaching Philosophy & Mindset](https://mytribe.in/coach_neeraj/fitness-transformation-programs/coaching-philosophy-mindset)
- [Structured Daily Workouts](https://mytribe.in/coach_neeraj/fitness-transformation-programs/structured-daily-workouts)
- [Mobility & Recovery](https://mytribe.in/coach_neeraj/fitness-transformation-programs/mobility-recovery)

## More services by Neeraj Rajput

- [Strength & Weightlifting](https://mytribe.in/coach_neeraj/strength-weightlifting)
- [Yoga & Mobility](https://mytribe.in/coach_neeraj/yoga-mobility)
- [CrossFit Coaching](https://mytribe.in/coach_neeraj/crossfit-coaching)

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- [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
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## Book

To book Neeraj Rajput, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%20Neeraj%2C%20I%20saw%20your%20CrossFit%20%26%20Metcon%20workouts%20on%20mytribe%20and%20I'm%20keen%20to%20join.%20Can%20we%20discuss%20your%20upcoming%20batch%3F)