CrossFit is focused on "constantly varied, high-intensity, functional movement" which draws on categories of exercise including:

  • Calisthenics (push-ups, pull-ups, lunges, sit-ups, dips, knee bends, etc.)
  • Olympic-style weightlifting (clean and jerk, snatch, etc.)
  • Powerlifting (bench press, deadlift, squat, etc.)
  • Strongman-type events (yoke carry, farmer's carry, etc.)
  • Plyometrics (box jump, squat jump, etc.)
  • Body weight exercises (burpee, handstand push-up, muscle-up, rope climbing, etc.)
  • Cardio (rowing, running, swimming, etc.)
  • Miscellaneous (kettlebell, wallball, etc.)

What does this mean?

Constantly varied means that you will be constantly faced with new challenges, new workouts, new rep ranges, new weights, and new exercises.  This is so you will be constantly adapting to new stimulus and therefore constantly improving.
Functional movement means that you will be faced with movements that you will face in day-to-day life. These are movements we have adapted to as we have evolved. For example, a squat is merely standing up; a deadlift is picking up an object.  We should be all be doing these movements.
High intensity means that you execute these movements in the safest, most efficient way. Intensity drives results. The timer is all-powerful and will bring out the competitive side in us all.