Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Red River CrossFit isn't about being the most extreme gym. It's about doing things you never thought possible: girls on pullup bars, big guys running 5ks fast, expectant mothers and little guys lifting heavy weight. It's about exiting your comfort zone and getting to the other side of "I can't do this." In the middle of a workout, in the middle of your workweek, you get the opportunity to encounter & overcome self-doubt. This is a lot more than just fitness.