There are so many different training philosophies and methods in the crossfit world, but there are 3 things that are by far the most important things needed to make improvements.First, is consistency, getting your workouts in on a regular basics as well as fitting the foundational exercises like squats and deadlifts in on a regular basis. Second, is working as hard as you can every time you are in the gym. If you have an hour, hit it as hard as you can for that hour. Last, is intensity, meaning every workout, you are challenging yourself with weight, volume, or pace. If you focus on those three things, you will be successful because remember, there is no secret program. Have fun with it and make it a lifestyle.