Classes and Programs

CrossFit Classes

Our CrossFit classes are designed for first time CrossFitters to competitive athletes and everyone in between. Our classes are structured around the 10 recognized fitness domains of CrossFit: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. We focus on correct functional movement mechanics that can be applied in our everyday lives.

CrossFit is based on a foundation of sound nutrition, metabolic conditioning, gymnastics, weightlifting, and sport. The beauty of CrossFit is that it is universally scalable to an individual athlete’s background and current fitness level. We can help first time exercisers and competitors in the same class while guaranteeing each athlete’s safety and challenging their physical abilities.

See our schedule and pricing pages for more information.

CrossFit 460 Barbell Club

The CrossFit 460 Barbell Club is a USAW Sanctioned Weightlifting Club. Our goal is to grow the sport of Olympic Weightlifting in Southwest Virginia.

The CF460 Barbell Club is designed for athletes looking to compete in the sport of weightlifting and offers beginner and advanced programs for athletes at all stages. We aim to develop competitive weightlifters and help CrossFitters develop better technique to apply to their sport.

Classes are held 2 times per week: Thursdays 6:30-8:30pm and Sundays 1:30-3:30pm.

Please visit our Barbell Club page for more information.

CrossFit 460 Mobility

Coach Vaughn is a CrossFit Movement and Mobility Trainer and will be leading athletes through mobility, stability, proper movement mechanics and work on soft tissue.

If you don’t have dedicated time for mobility, or you are simply unsure how to fix that nagging pain that’s been lingering, you need to come to this class!

This class is free for all members who have an unlimited membership. If you have a 2x week membership, it will count as one of your visits.

To register for the class, Sign In, just like you would for any CrossFit class.

CrossFit 460 CrossFit Kids

Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.

CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children

Contact us if you are interested in registering your child or learning more about CrossFit 460 CrossFit Kids.

Physical Readiness and Endurance (PRE)

Physical Readiness and Endurance Class – PRE is a core/posterior chain strength and conditioning program that utilizes time under tension to produce results. Developing mental fortitude is an added benefit that helps people realize they have so much untapped potential!!

The overall goal of this class is to improve your posterior chain and core strength and increase your time under tension (load). The workouts will focus on the oxidative pathway and be in the 15 minute range, aka…longer than Fran, slightly less intensity, more oriented to build endurance. If you have friends who want to try out a “CrossFit style” workout, bring them!! There is always a scaling option!