CrossFit classes follow the CrossFit protocol. CrossFit workouts (or WODs, Workout of the Day) emphasize skill development in three major areas: Olympic Lifting (deadlift, presses, cleans, and snatches), Bodyweight exercises (pullups, pushups, rings, box jumps, etc.), and Monostructural/Cardio (running, rowing, biking, etc.).
I went into the Marine Corps right out of high school as an overweight football...Profile