CF.com Greg is right about the CF.com workouts. If anything they will drastically hamper your fitness goals. Quality strength work, mixed with simple, short, intense metcons will be your best bet. I use a lot of conditioning work with rest intervals in it. This keeps the intensity up, allows modest recovery between rounds, which really prevents form breakdown. In terms of simplicity, I develop the olympic lifts, gymnastic skills, and other high technical movements separate from our conditioning.