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When you walk into a CrossFit gym, it’s common to see an hour-long class packed with multiple pieces—some strength work, a MetCon, maybe even some accessory work to finish things off. At first glance, this approach might seem more productive, offering a little bit of everything within 60 minutes. However, this structure often limits an athlete’s ability to hit the level of intensity needed for real results. At CrossFit Be Someone, we take a different approach. By dedicating an entire class to either a MetCon or a Heavy day, we ensure that athletes move with purpose, receive quality coaching, and maximize intensity—because intensity is what drives results.
Intensity is the key to making progress in CrossFit. Whether the goal is to get stronger, improve endurance, or become more proficient in gymnastics movements, intensity is what fuels adaptation. When a class is packed with multiple pieces, intensity suffers. If an athlete has to lift heavy, perform a grueling MetCon, and then complete accessory work, their effort is spread thin. Instead of hitting their maximum potential in a single area, they’re forced to hold back to survive the entire hour. The result? A lower overall output and a training session that doesn’t push the body to the level necessary for growth.
By focusing on just a MetCon or a Heavy day, we eliminate distractions and allow athletes to fully commit to the day’s stimulus. On a MetCon day, the entire class is structured to ensure athletes reach their highest sustainable effort during the workout. Warm-ups, movement prep, and strategy discussions all revolve around making sure athletes are ready to go full send when the clock starts. Without the need to reserve energy for heavy lifts afterward, athletes can give their best effort and push the intensity required for improvement.
On Heavy days, the focus shifts to strength development. Strength isn’t built through rushed sets or lifting under fatigue. It requires proper movement preparation, incremental loading, and deliberate execution. A Heavy day allows time for focused coaching, proper warm-ups, and the mental space to move significant weight with confidence. Trying to mix a MetCon into a Heavy day often leads to one of two things—either athletes hold back on their strength work to save energy for the MetCon, or they go all out on the strength and then struggle through the MetCon with poor movement quality and minimal effort. Either way, intensity suffers.
Another critical advantage of our approach is the ability to refine movement and develop skills. When a class is overpacked with different segments, coaching time is limited. Athletes get quick cues, but there’s rarely enough time to break down movement faults, work through progressions, or truly dial in technique. Dedicating a full class to either MetCon or strength work allows our coaches to provide deeper instruction, individualized feedback, and hands-on corrections. This is how athletes refine their lifts, improve efficiency in gymnastics, and ultimately perform better across the board.
Warming up properly is another piece that often gets compromised when too much is crammed into an hour. Many gyms that run multiple pieces in a class tend to rush through warm-ups, leaving athletes underprepared. This increases the risk of injury and limits performance potential. Our approach ensures that warm-ups are thorough and specific to the day's workout. On a MetCon day, we prep movement patterns and get the body primed for intensity. On a Heavy day, we take the time to activate the right muscle groups, reinforce good positions, and ensure that every athlete is physically and mentally ready to lift well.
At the end of the day, the goal of training is adaptation. Results don’t come from doing more; they come from doing things with intensity and purpose. The reason we separate MetCon and Heavy days is to allow our athletes to give their absolute best effort every session. When you give your best effort, you get the best results. It’s that simple.
Many athletes who come from gyms that program multiple segments in a single class initially feel like something is missing when they first experience our approach. But after a few weeks, they start to see the difference. They feel stronger, their conditioning improves, and they recover better between sessions. Why? Because they are finally training with the level of intensity that produces change.
CrossFit is about efficiency. It’s about training in a way that gets the maximum return on effort. The misconception that “more is better” leads many to underperform, plateau, or even burn out. At CrossFit Be Someone, we believe in training smarter, not just harder. That’s why we focus on one stimulus per day—so you can give it everything you’ve got.
