Our fitness philosophy here at Southern Maryland CrossFit is :
We are a strength biased CrossFit box since 2008. We always run strength programming first, and conditioning second. We draw on the time tested movements that have produced the strongest people on the planet. These powerlifting movements of squat, bench, and deadlift mimic daily life and will make you a stronger person as well, making you no longer fear physical chores. We believe that strength + short(er) met-con = best results.
Our met-cons are purposefully programmed (90% of the time) to be under 15 min. or less. Occassionally we get into the 20-25 min. range, and almost only in team workouts will you do something longer than 30 min. Plus, you are not a regionals or games athlete, so you lose the intensity CrossFit is all about around minute 18.
Snatch and clean & jerk, and the power variations of these lifts or complexes of these lifts have the best transferability to getting better at CrossFit and other sports. If you do not do these you are losing the fuck out on athletic development. You know things like accuracy, balance, and coordination can be learned as an adult right?
3)live in couplets and triplets
Metabolic conditioning composed to two exercises and three exercises are our bread and butter (or whatever the Paleo equivalent of that is). We do often program chippers because local competitions/regionals will ALWAYS have a brutal chipper at some point.