I do 4 days of lifting and 2 days of cross fit with a coach and dropped from 17% BF to 13.5% BF and all my arms , legs , rump back got bigger , gained muscle , dead lift improved , front squat form is second to none , strict pull ups are easy , before CF I couldn't do 2 , now do 4 sets of 10 , no kip, and my cardio has improved times 10 from two WOD are week , I love lifting and I love cross fit , I don't have to do any frigging run/walk for cardio which is boring as shit , can't knock it