Goal Setting, Nutrition, Weightlifing, Gymnastics and Metabolic Conditioning.
By understanding functional movement and how it mimics motor recruitment patterns that are found in everyday life. Others are somewhat unique to the gym. Example:

Squatting is standing from a seated position; deadlifting is picking any object off the ground. They are both functional movements. Leg extension and leg curl both have no equivalent in nature and are in turn viewed as non-functional movements. The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional. Natural movement typically involves the movement of multiple joints for every activity.

Goal Setting
The importance of functional movements is primarily two-fold. First of all the functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response.
CrossFit has managed a stable of elite athletes and dramatically enhanced their performance exclusively with functional movements. The superiority of training with functional movements is clearly apparent with any athlete within weeks of their incorporation.
The soundness and efficacy of functional movement is so profound that exercising without them is by comparison a colossal waste of time. For this reason functional movement is one of the four dominant CrossFit themes.

There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drill.

Exercise List
Our exercise list is simple.  If its functional it’s Crossfit.
Biking, running, swimming, and rowing in an endless variety of drills. The clean&jerk, snatch, squat, deadlift, push-press, bench-press, and power-clean. Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, presses to handstand, pirouettes, kips, cartwheels, muscle-ups, sit-ups, scales, and holds. We make regular use of bikes, the track, rowing shells and ergometers, Olympic weight sets, rings, parallel bars, free exercise mat, horizontal bar, plyometrics boxes, medicine balls, and jump ropes.

Nutrition
Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts.
Effective nutrition is moderate in protein, carbohydrate, and fat. Forget about the fad high carbohydrate, low fat, and low protein diet. 70% carbohydrate, 20% protein, and 10% fat may work for your rabbit, but it won’t do anything for you except increase your risk of cancer, diabetes, and heart disease or leave you weak and sickly.

Balanced macronutrient and healthy nutrition looks more like 40% carbohydrate, 30 % protein, and 30% fat. Dr. Barry Sears’ Zone Diet still offers the greatest precision, efficacy, and health benefit of any clearly defined protocol. The Zone diet does an adequate job of jointly managing issues of blood glucose control, proper macronutrient proportion, and caloric restriction the three pillars of sound nutrition whether your concern is athletic performance, disease prevention and longevity, or body composition.

Gymnastics

Our use of the term “gymnastics” not only includes the traditional competitive sport that we’ve seen on TV but all activities like climbing, yoga, calisthenics, and dance where the aim is body control.

It is within this realm of activities that we can develop extraordinary strength (especially upper body and trunk), flexibility, coordination, balance, agility, and accuracy. In fact, the traditional gymnast has no peer in terms of development of these skills. CrossFit uses short parallel bars, mats, still rings, pull-up and dip bars, and a climbing rope to implement our gymnastics training.

The starting place for gymnastic competency lies with the well-known callisthenic movements: pull-ups, push-ups, dips, and rope climb. The trunk flexion work in gymnastics is beyond anything you’ll see anywhere else. Even the beginning gymnastic trunk movements cripple bodybuilders, weightlifters, and martial artists. Every workout should contain regular gymnastic/callisthenic movements that you’ve mastered and other elements under development. Much of the rudiments of gymnastics come only with great effort and frustration - that’s O.K. The return is unprecedented and the most frustrating elements are most beneficial -long before you’ve developed even a modicum of competency.

Weightlifting

“Weightlifting” as opposed to “weight lifting”, two words, and “weight training” refers to the Olympic sport, which includes the “clean and jerk” and the “snatch.”

Olympic weightlifting, as it is often referred to, develops strength (especially in the hips), speed, and power like no other training modality.
It is little known that successful weightlifting requires substantial flexibility. Olympic weightlifters are as flexible as any athletes. The benefits of Olympic weightlifting don’t end with strength, speed, power, and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy, and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport. The Olympic lifts are based on the deadlift, clean, squat, and jerk. These movements are the starting point for any serious weight-training program. In fact they should serve as the core of your resistance training throughout your life. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes. The movements that we are recommending are very demanding and very athletic.

Metabolic- Conditioning

Biking, running, swimming, rowing, speed skating, and cross-country skiing are collectively known as “metabolic conditioning.” In the common vernacular they are referred to as “cardio.”....click link to read more
To understand the CrossFit approach to “cardio” we need first to briefly cover the interaction of the third pathways. The oxidative, which is again, “aerobic.” Remember that efforts at low power and lasting in excess of several minutes are aerobic. Aerobic training benefits cardiovascular function and decreases body fat - all good. Aerobic conditioning allows us to engage in low power extended efforts efficiently (cardio/respiratory endurance and stamina). This is critical to many sports. The method by which we use anaerobic efforts to develop aerobic conditioning is called “interval training.”

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