Each class or WOD (workout of the day) is about an hour long. We start with a group dynamic warmup to elevate core temperature, loosen joints and muscles and work on movements in the WOD or Metcon.  Next we typically spend 15-20 minutes on a skill or strength movement.  The goal of this will be to improve technique or increase strength.  To accomplish this we use many different implements including kettlebells, dumbbells, rings or a barbell.  We may also do a combination of gymnastic work, running, jumping, rowing or biking.  Next we do a Metcon (metabolic conditioning).  We go over the movements and repetitions  to make sure they are understood.  Then it is 3…2…1…Go.  The length of the Metcon will vary depending on our intended stimulus.