^I also do Crossfit workouts! They definitely take some instruction to learn the Olympic lifts and some of the other more complex movements involved with a lot of the workouts, but are a great combo of strength, endurance, and power exercises.
I've noticed an improvement in my cycling since starting them, but since Crossfit isn't research-proven as of yet, I'm hesitant to tell everyone that it's the best thing for cyclists since STI shifters and clipless pedals.