[BlackDragon0311]

the crossfit seems excellent and intense, i'm considering getting into it somewhat, but wanted some advice from other users on here...

i've gotten into a good routine myself, one that has helped me in bringing my Marine Corps PFT up signifigantly, infact its the best i've ever done on a PFT in my entire career, but as always i'm looking for improvment, increasing my stamina and agility, and overall looking and feeling better....here's what i've been doing so far...

Day 1: 5 min warmup run, weights for arms and shoulders.
Day 2: 20 min interval-cardio run
Day 3: 5 min warmup run, weights for chest, back, and abs.
Day 4: 20 min interval-cardio run
Day 5: 5 min warmup run, weights for legs and ass.
Day 6: Rest.

My PFT has gone up alot since I really got into fitness about a year ago after a hernia surgery made me realize i was out of shape and pathetic. Before I started my PFT was as follows...

Dead Hang PullUps- 14/20
Sit-Ups: 100/100
3-Mile Run: 23:40

After having started this, my last PFT (yesterday actually) was as follows:

Dead Hang PullUps: 20/20
Sit-Ups: 100/100
3-Mile Run: 21:14

Having stated all those facts, I am interested in getting into some form of cross fit, but dont wanna loose the increase in what i've already gained. Are there any suggestions to either add cross fit into my routine (like a AM PM schedule), just keeping my routine as is, or simply getting rid of my routine and getting a firm focus on some cross fit? Thanks for the input guys.

~JohnnyBoy