Re: CrossFit Gym?
The question of what best goes into an hour class should be directed to the gym in question.
At my gym I aim for less then an hour most of the time.
The heavy 1-1-1-1-1-1-1 days require you to be a little more experienced to take full advantage of them. By experienced I mean having done enough lifting to have good form and an idea of your 1 Rep Max or 5 Rep Max. This allows correct weight to be used for the 7 heavy singles.
On these days I often modify the workout for my newer clients to work on sets of 5. This allows us to start to get a feel for their strength.
I have been lifting long enough that my 7 heavy singles will start 90+% of my 1 Rep Max and will lead to PR attempt somewhere in the last three Reps. That is a serious workout.