All classes start with a warm up. After this the class typically includes a strength and/or a skill part or a mixture of the two. Strength is based on fundamental movements e.g. squat, deadlift, shoulder press and clean & jerk. Skill can include gymnastic moves. After the strength/skill part the class typically includes a so called Metabolic Conditioning workout or better known as the MetCon. The length, intensity and exercises vary all the time, but that’s the beauty of it: not knowing what the challenge will be. MetCons are short, intense workouts, spiced with a pinch of competition as the goal is usually to finish fast or with the biggest possible score. Those workouts can include anything from rowing and running to Olympic lifting and gymnastic skills. At the end of the class, there is a short mobility part. Note that sometimes a class can look completely different, e.g. when it is a pure weightlifting class or a pure cardio class.