One of the best things about CrossFit (a phrase I find my self using more and more) is the progress. If you just follow the instructors, or as MOB says “you just show up consistently, and do what ever the hell we tell you to do” you will see progress. Fast.
4 months ago I couldn’t do a single air squat. Not 1. Today I banged out 3 squats with 140 pounds on my shoulders, during my 5th round of back squats. In total, I squatted over 1900 pounds in 7 minutes. Once again, 4 months ago, that number would have been 0. This program is just awesome.