News

Holiday Schedule

December 3, 2017

Here’s our holiday schedule as of right now. With all of our open gym times over the holidays, we will have a warmup and a workout posted on the board for you to do!!!!

December
——–
24th – Closed
25th – Closed
26th – Closed
27th – Open Gym Only – 8:30am – 12:30pm AND 4:30pm – 6:30pm
28th – Open Gym Only – 8:30am – 12:30pm AND 4:30pm – 6:30pm
29th – Open Gym Only – 8:30am – 12:30pm AND 4:30pm – 6:30pm
30th – Open Gym Only – 9:00am – 1:00pm
31st – Closed

January 1st – Closed
January 2nd – Resume Normal Schedule

Thanks!!!

August 2017 Newsletter

July 31, 2017

General Update

It’s hard to believe that summer will be coming to an end very shortly. Our small town will increase in population as VT students return for the fall semester. Soon we’ll be gearing up for some Friday Night Lights with high school football as well as cheering on the Hokies. And we’ll witness the beautiful changing of trees from green to yellow, orange and maroon! Along with these changes in nature we are hoping to have a change in our CrossFit 460 “home” before the year comes to a close. We have some big ticket items occurring for the month of August. As you pass by the lot this month you will see our new home starting to take shape. The steel beams will be set as well as our concrete walls and trusses. We are keeping our fingers crossed that we can finish out the month with the roof system in place. We’ll provide more updates on our social media pages as the building is constructed!

Final Summer Brunch

Mark your calendars for our final summer brunch on August 12th! We will be hosting our friends from CrossFit Radford for a partner workout at 9am then brunch to follow at 10am. Bring a side dish to share!

Local Fundraisers

Aug 4th“Swing Fore Persons with Disabilities” 20th Golf Classic IDA fundraiser at Auburn Hills Golf Course. The IDA is a local, community based agency that serves persons with an intellectual disability that live in the New River Valley.

Aug 12th: Cherry Pink Strong 4 Benefit Concert Saturday August 12th at The Sycamore Deli. All proceeds will benefit the family of Sarah Olson Rogers (Blacksburg High School ‘96) who lost her battle to stage IV Metastatic Neuroendocrine Cancer on July 6th. Live Music by The Jason Adamo Band, Annie Wildgen (from Nashville, TN) and Waking April (from Raleigh, NC)

Aug 26th: Guardian Games benefiting Compress & Shock Foundation hosted by Roanoke Valley CrossFit This is a 4-person team (MMFF) competition that will have both scaled and RX divisions. We have two teams already signed up, let’s get a few more to support this good cause!

Aug 26th: 5th Annual Alexander Black Tie Masquerade Ball benefiting the continuing restoration of the Alexander Black House.

May 2017 Newsletter

May 17, 2017

Schedule Change for Strength/Strongman
All of our Strength/Strongman classes for the month of May will be cancelled. We will resume classes in June. Athletes may use the strongman equipment during the normally scheduled Strength times, there will just not be coach led programming. As always, please refer to MBO for our up to date schedule.

No Band May
For the month of May we will be working our strict pulling strength to help us get stronger and better at pull-ups! If you have been using a band for pull-ups, we’ll be swapping them out with another form of assistance. We feel that moving away from the bands will help develop the strength athletes need to do a strict pull-up. And once that strength is gained, it will lead to better kipping pull-ups!

Memorial Day Murph
We’re bringing the Hero WOD “Murph” back to CrossFit 460 this year. We’ll run two classes, 8am and 9am. These will be the only two classes offered that day and the box will close immediately following the 9am class. We will have scaling options available for everyone! We’ll perform this workout on Monday May 29th (Memorial Day).

Brunch with us!
Our first ever brunch in April was a huge success! We are going to continue this through the summer and hope that you will be able to join us for one or all of them!! Simply bring a brunch dish to share and come hang out with us following the 9am class. All are welcome, so feel free to bring family and friends! Please mark your calendars for the following dates:

  • May 6th
  • June 3rd
  • July 1st
  • Aug 12th

April 2017 Newsletter

April 2, 2017

2017 Intramural Games Recap

Congratulations to all of the CrossFit 460 athletes that participated in the 2017 Intramural Games! Everyone did an outstanding job and it was amazing to see your efforts shine over the entire 5 weeks! Hopefully everyone learned a little more about themselves and you can use that information to improve your training strategy over the next year. Each week we recognized two athletes for their performances during the Games. Here is a recap of the weekly winners, our overall Spirit of the Games winners and the 2017 Intramural Games Team Champions:

17.1: Jacquie Jack & Nathan Elsner
17.2: Allison Palmer & Randy Van Dyke
17.3: Jamie Dean & Brett Palmer
17.4: Kristy Keohane & Blake Sanders
17.5: Sara Hess & Pierce Meikle

Spirit of the Games: Hilary Harrison & Brandon Belz

2017 Intramural Games Team Champions: ”Jacked in the Box”
Will Borin, Mitch Furr, Scott Lohmann, Marc Mitchell, Pahl Pappas, Joey Re, Blake Sanders, Emily Alberts, Jamie Dean, Carolanne Kondos, Kristy Keohane, Jordan Minnick and Velvet Minnick

Welcome Home Coach Ben

Coach Ben just returned from his 2nd tour of duty. He was stationed in Qatar UAE since May 2016. We are celebrating his return to Blacksburg THIS Saturday, April 8th at 6pm at Coach Velvet’s house. Please bring a side dish to share and your beverage of choice. Welcome Home Coach Ben and thank you for your service!!

CrossFit 460 Teens Need Your Help

Allison and Alaina Brauns, members of our CrossFit 460 Teens program since September 2015, have been selected to attend the DECA International Career Development Conference in Anaheim California on April 26th. They are looking for funding to help offset the cost of this trip. You can read more about Allison & Alaina and donate to their campaign here.

Max Greico (member since August 2015) was diagnosed with type 1 diabetes at age 7. Since then he has had to check his blood glucose (finger prick) at least 4 times a day, every day. He also needs to count every carbohydrate he eats, and inject insulin before eating to help metabolize those carbs. It’s a tough disease to live with, and Max is making the best of it in high school, at CrossFit 460, and at Kroger, where he has worked as a courtesy clerk since age 14. Community walks help to raise awareness and raise money for continued research. Please consider joining the walk THIS Sunday, April 9th or donating to support the research. Click here to see the event and donate.

Guardian Games Benefiting the Roanoke Valley SPCA

We have two teams participating in the Guardian Games at Roanoke Valley CrossFit this Saturday. Come cheer on these teams as they raise money for the Roanoke Valley SPCA. Event details are here. Good luck to Team Justice League of Blacksburg (Malek Zahed and Coach Vaughn) and Team Canines & Kilos (Carolanne Kondos and Coach Velvet)!

January / February Newsletter

January 22, 2017

Upcoming Schedule Changes

Jan 22nd: Barbell, Gymnastics and Mobility classes are all cancelled. Our Strength program and Open Gym will still be on from 1:30pm to 3:30pm

Jan 26th: No Mobility class at 5:30pm

Jan 23rd & 25th: No CrossFit Teens classes

Be sure to use MindBody Online to see our live schedule and to register for classes!

New Class Time Available

Starting in February, we will be adding a new class time for our CrossFit class! This new class time will be 2:30pm to 3:30pm. We’ll run this class offering for the month of February to gauge interest! If this is something that fits your schedule, we encourage you to take advantage of this new time!

New Shirt Pre-Order

We’ll have two new t-shirts designs up for pre-order only. A sign-up sheet will be on the announcement board. The cost for the two different styles will be approximately $20-$22.

The 2017 CrossFit Games Open

February marks an exciting time for the CrossFit community as it marks the beginning of finding the Fittest on Earth! It starts with the Open, 5 weeks consisting of 5 workouts. Every year the CrossFit community is tested through an online competition where the top performers are ultimately rewarded with a trip to the CrossFit Games. Our very own community will be taking part of this challenge! If you participated with us last year, you know how much fun we had during the Open. We’ll be doing the same thing this year! We’ll divide everyone who signs up for the Open into CrossFit 460 Intramural teams. Your performance within the CrossFit 460 community will earn your team points. The team with the most points at the end of the Open will be honored with an amazing custom made trophy! Just as last year, we’ll be offering the opportunity to complete the Open WODs in a “Friday Night Lights” style competition. Of course, participating in FNL is optional, all Friday class programs will be the Open WOD and athletes may choose to do the WOD during class. This truly is an exciting time of the year for us! We encourage everyone to sign up (we had 60 athletes last year!!). You can read more about the Open, including the registration link, here.

Don’t forget to indicate CrossFit 460 as your affiliate AND team! Please see Coach Velvet if you have any questions!!

November 2016 Newsletter

November 1, 2016

Meet our newest Coaches!

Last month, both Ashley Neelis and Tanner Wine successfully completed their CrossFit Level 1 Trainer exams. In addition, they have spent the past several months interning, shadowing, and learning the details of what it takes to become a coach at CrossFit 460. As they finish up their internship over the next month, you will see them leading some of our classes. We’re excited to have them as a part of our coaching team and the next time you see them, please congratulate them!!

Guardian Games – BCRF Benefit Recap

A huge congratulations to all of our teams that participated in the Guardian Games benefiting The Breast Cancer Research Foundation on Oct 22nd! We had 5 teams competing and ALL 5 teams finished on the podium!! It’s awesome to see all of your hard work paying off on the competition floor while raising funds/awareness for breast cancer research. YOU GUYS ROCK!!

There is another Guardian Games event, benefiting the National Fallen Firefighters Foundation that will be held on Jan 21st at Railyard CrossFit in Salem. This event will be two-person co-ed teams (Scaled and RX). This venue is perfect for competitions! Take advantage of the early bird discount by registering before Dec 31st! Click here for more details.

RP Strength Challenge

We are getting ready to start another RP Strength Challenge! If you are interested in joining, simply reply to this email and let Coach Velvet know. We had some amazing results from the last group that participated! If you are looking to lose some weight, maintain weight but change your body composition, mass or even learn how to fuel your workouts, then you will want to do this challenge. Don’t wait until the new year to make the resolution to change your eating habits!

Upcoming Events

November 4th: 2-year Anniversary Happy Hour!
We’re turning TWO in November and we want to celebrate! Come to Lefty’s THIS Friday, Nov 4th from 6:00 to 8:00pm and enjoy some food and refreshments on us!! We’ll have the bar area reserved just for us. There will be a special treat for those that show up!

December 6th: 2016 Holiday Party!

Mark your calendars now for December 6th as we’ll celebrate the holiday in good fashion. This year, we’ll be getting fancy as we have reserved the wine bar at 622 North. Tickets for this event will be $20 per person and will cover your food in addition to 2 drink vouchers. We’ll post more details over the next few weeks on the time of the event and what’s going to be on the menu!

October 2016 Newsletter

October 27, 2016

November 4th: 2-year Anniversary Happy Hour!

We’ll be turning 2 in November and we want to celebrate! Come to Lefty’s on Friday, Nov 4th from 6:00 to 8:00pm and enjoy some food and refreshments on us!! We’ll have the bar area reserved just for us.

December 6th: 2016 Holiday Party!

Mark your calendars now for December 6th as we’ll celebrate the holiday in good fashion. This year, we’ll be getting fancy as we have reserved the wine bar at 622 North. Tickets for this event will be $20 per person and will cover your food and two drink vouchers. We’ll post more details on the time and what’s going to be on the menu in next month’s newsletter!

September 2016 Newsletter

September 2, 2016

Save the Date!

We’ll be having our inaugural CrossFit 460 tailgate on September 17th for the Virginia Tech vs Boston College football game. Come to Lot 5 (also known as the “Chicken Hill” lot, across from Lane Stadium) to enjoy food and fellowship between the hours of 11:00 and 3:15pm. Bring your favorite tailgate dish to share! Look for our CrossFit 460 banner!

Keep track of your performance!

Since everything we do in CrossFit is measurable, we encourage you to keep track of your progress. There are many ways to do this. The most simplest way is to bring in a notebook/journal and start recording your workouts each time you visit the box. There are also many mobile apps available (free and for a small fee) that will allow you to save your information. An app that I have been using for the past 5 years, called myWOD, has been great for storing my daily workouts, including all of my PRs. If you would like to learn more about this app, please come see me! We also have a feed URL, that will allow you to import each day’s WOD with a click of a button. With either method, tracking this data will help you understand your progress as a CrossFit athlete!

CrossFit 460 Love!

Our first order of CrossFit 460 vinyl transfers should be arriving any day now. We’ll have them for you during class as soon as they arrive, so be sure to pick one up. We hope you will share your love for CrossFit 460 by placing them on your car, laptop, or your favorite water bottle!

Follow us on Social Media

Be sure to check out and follow us on both Facebook and Instagram! This is where we post our box announcements and schedule changes.

August 2016 Newsletter

August 9, 2016

Final Summer Potluck

Our last summer potluck will be THIS Friday, August 12th! We’ll set up some tables and be ready to entertain at 6:30pm. Please bring a dish to share and your beverage of choice. We’ll provide the plates, utensils and napkins. Let’s finish out summer on a high note and celebrate with friends!

Fall Schedule Changes

As we enter into the fall semester, we will be changing a couple of things at the box. These changes will be effective starting next Monday, August 15th.

  • Mobility – this class time will shift and will be 5:30 to 6:30pm on Thursdays
  • Open Gym – With the expected increase of students returning over the next couple of weeks, starting next week Open Gym will no longer be available during the 4:30pm class.
  • Capping Classes – In addition, we will start implementing a cap on the number of people that can attend the 4:30pm/5:30pm classes. These two classes will be limited to 20-25 members each (depending on equipment required for WOD) on a first-come, first-served basis. To ensure your spot for these classes, please use MindBody Online to register ahead of time! You can also reserve your spot with the MBO App, click here details.

Showdown on the Stateline

There has been some interest in another local competition, Showdown on the Stateline. It consists of Individual competition on Saturday, Sept 24th and two-person team competition on Sunday. It will be hosted at the Smith River Sports Complex. If you are interested in participating please let us know! We would love to get a couple of teams registered. Check out their Facebook page here. They just released the first WOD and it looks FUN!!

CF460 V2 Update

We are still finalizing our architectural plans for the new facility, but we have a pretty solid design underway and we are really looking forward to sharing it with everyone!

June 2016 Newsletter

June 7, 2016

Summer Cleaning – Lost & Found!

Just a reminder to check out the lost & found items in the front area! Any items that are unclaimed by this Friday, June 10th, will be donated to Goodwill.

CrossFit Kids

We will be continuing our CrossFit Kids/Teens program for the summer, but would love your feedback on days/times to offer the program. We know that we cannot fit everyone’s schedule, but we will do our best to accommodate as many as possible! If you are interested in having your child/children participate in our CFK/CFT program, please fill out this quick survey.

Community Events

We would like to focus a little bit more on our CrossFit 460 community by starting a Summer Potluck Series. On the Friday listed below, starting at 6:30pm, come with a dish to share with others and your beverage of choice. We’ll provide plates, napkins & utensils. We’ll set up some tables and enjoy the company of our CF460 community! We don’t always get a chance to see others that train at different times of the day, so this will give us an opportunity to get to know each other. Please mark your calendar for the following dates:
June 17th
July 15th
Aug 12th

In addition, we would like to have a community yard sale at CF460. We can open our space up for CF460 families to bring in their items to sell. If you are interested in this idea, please reply to this email and let Coach Velvet know. We are thinking of having it Sunday, June 26th. Those interested in selling items can bring in their stuff Saturday afternoon to set up their shop.

Competition Season!

Now that the Open is over, it’s time to start thinking about local competitions. Here are some ones that we have participated in the past. Some sell out quickly, so get your team squared away soon! Some offer discounts on early registrations.

June 9th: The Granite Games – This competition starts with qualifier events this Friday through July 4th. Athletes will perform 1 workout each week and submit online (just like the Open). Then those that qualify will be invited to the Granite Games, in Minnesota, September 9th-11th. There are several divisions that athletes can choose from, but make sure you select CrossFit 460 as your community if you decide to sign up!

July 23rd: The Commonwealth Games – This event was held at Brickhouse CrossFit last year, where CF460 athlete Bless Jung took 3rd in the Scaled division and Coach Velvet took 2nd in the RX division. This year, the event will be held at Liberty University, which is sure to draw a bigger crowd!

July 30th: The Guardian Games – The first competition held by CrossFit Radford. This is a two person team (M/F). This is a fundraiser competition where net proceeds will go towards the Police Benevolent Foundation.

June-December: SuperFit Games – This is a series of events held on the east coast. We have had athletes participate at the events held in Richmond, Lorton, Charlotte and of course Roanoke! These can be really challenging, but fun!!
See Coach Velvet if you have any questions about participating in and/or volunteering for any of these competitions!

May 2016 Newsletter

May 5, 2016

Party Time

This Friday, May 6th, is our send-off party for both Coach Ben and Coach Griffin. Coach Ben will be heading to Qatar with the National Guard and will be returning to coach at CrossFit 460 in the spring of 2017 following his deployment. Coach Griffin will be heading off to flight school in Fort Rucker, Alabama as he starts his career in the US Army. We’ll be on the deck at TOTS! Food and drinks will be provided from 7 to 9pm.

Coaching Training Program

We are currently looking for potential new coaches to help us lead the best CrossFit community in southwest Virginia! We are looking for highly energetic candidates who are passionate about the success of every member of our CrossFit 460 community. If you are interested in learning what it takes to lead our amazing community, email Coach Velvet (velvet@crossfit460.com).

United Way Drive-Thru Breakfast

Drive, walk, or bike your way through the 2nd Annual United Way Drive-thru Breakfast at the Hampton Inn Christiansburg/Blacksburg (Mall Area) in Christiansburg on May 20th, 2016 from 6:00-9:00 a.m! For a $10 donation, you can pick up a full, delicious breakfast bag stuffed with a breakfast burrito or biscuit, fruit, and a locally made muffin or pastry! You’ll also receive fresh-brewed Starbucks coffee, and a copy of The News Messenger. All food was donated by generous sponsors, and 100% of each $10 bag will stay in our local community to provide for critical human and health needs. Check out the Facebook event here.

Memorial Day Murph

This year, we are going to partner up with CrossFit Radford for the Memorial Day Murph Hero WOD. If you want to participate in this WOD, you must register here. Net proceeds will be donated to the Tragedy Assistance Program for Survivors (TAPS). TAPS is a national organization that offers compassionate care to all those grieving the death of a loved one serving in our Armed Forces. There are 4 heats (8a, 9a, 10a & 11a), sign up now to secure your spot. The registration fee also includes a t-shirt and sign-ups will close by May 25th. This event will take place at CrossFit Radford. CrossFit 460 will be closed for the day! Please see Coach Velvet if you have any questions regarding this event.

April 2016 Newsletter

April 24, 2016

Save the Date – May 6th!

Be sure to save this date on your calendar next month, as we will be having a send-off party for both Coach Ben and Coach Griffin. Coach Ben will be heading to Qatar with the National Guard and will be returning to coach at CrossFit 460 in the spring of 2017 following his deployment. Coach Griffin will be heading off to flight school in Fort Rucker, Alabama as he starts his career in the US Army. We’re working on the exact timeframe for the celebration, but we’ll be on the deck at TOTS!

WOD 4 Education – “Brick by Brick”

Come join us for a friendly partner workout to raise funds for the construction of a school in rural Honduras. All proceeds will go towards Students Helping Honduras at Virginia Tech. To register: Pay at the door or online here. This event will be held on April 30th, 11am at CrossFit 460.

Memorial Day Murph

This year, we are going to partner up with CrossFit Radford for the Memorial Day Murph Hero WOD. If you want to participate in this WOD, you must register here. Net proceeds will be donated to the Tragedy Assistance Program for Survivors (TAPS). TAPS is a national organization that offers compassionate care to all those grieving the death of a loved one serving in our Armed Forces. There are 4 heats (8a, 9a, 10a & 11a), sign up now to secure your spot. The registration fee also includes a t-shirt and sign-ups will close by May 25th. This event will take place at CrossFit Radford. CrossFit 460 will be closed for the day. Please see Coach Velvet if you have any questions regarding this event.

February 2016 Newsletter

February 6, 2016

Outlaw Barbell Camp

CrossFit 460 will be hosting The Outlaw Barbell Camp, February 13th & 14th. This is an opportunity to be coached by USAW Level 4 International Weightlifting coach, David Fleming. This camp is limited to only 30 people. To read more about the details of the camp and to sign up: https://www.eventbrite.com/e/outlaw-barbell-camp-blacksburg-va-tickets-19980785066
Please note – ALL classes scheduled for Saturday and Sunday will be cancelled. Only athletes participating in the seminar will be allowed in the box.

Valentine’s in Vegas

This year we are a proud sponsor of the annual United Way fundraiser, Valentine’s in Vegas. The event will be held on Saturday, February 13th at the German Club Manor from 6:00pm to 10:30pm. We would love to see CrossFit 460 members representing at this event! While dance moves are not required, formal attire is a must! All proceeds from this event will benefit the local human and health building efforts of United Way and the 24 local charities they support. These charities include the Community Health Center of the NRV, NR Family Shelter, Women’s Resource Center, Intellectual Disabilities Agency of the NRV, NRV CARES and many more. Read more about this fundraiser and purchase your tickets here: http://www.unitedwaynrv.org/valentine

The 2016 Open is here!

General Registration for the Inaugural CrossFit 460 Intramural Games is now open!

The CrossFit 460 Intramural Games kicks off with Friday Night Lights on February 26th from 6:30pm – 8:30pm at CrossFit 460.

The Intramural Games will be held every Friday night for five weeks of competition. For some, this will be the first stage to qualifying for the 2016 CrossFit Games. For others, it is a chance to showcase how far you have come and to hit a few PRs!!!

We are looking for Team Captains! If you are interested in being a captain, please email Coach Velvet (velvet@crossfit460.com) as soon as possible. The team captains will participate in a draft, selecting members who have registered for the Open. The teams will then compete for points (by participating in the Open) to be crowned the winners of our first Intramural Games!

We’ll be programming the Open WODs for all classes on Friday, but we’ll save the timeframe of 6:30pm to 8:30pm for the Friday Night Lights event. We’ll have those that choose to participate in Friday Night Lights assigned in heats. This is a fun way to get the competitive atmosphere and to help cheer on the athletes! Family and friends are welcome to attend this event, so please encourage them to come!!

To get started, register for the CrossFit Open here: http://games.crossfit.com/. Don’t forget to select CrossFit 460 as your affiliate and team!

Gymnastics Skills Class

In preparation for the Open, we are adding a gymnastics skill session with Coach Vaughn, on Thursdays 6:30pm to 7:30pm. Come work on the various gymnastics movements that will surely be in the Open this year!

Nutrition Challenge, Part 3

The next Nutrition Challenge is going to be a 30 day challenge, running from Friday, Feb 26 – Friday, March 25th. It will have 4 levels: basic, intermediate, advanced, and weight gain. It will conclude at the last Open workout. Be sure to attend the information session on Wednesday, Feb 17th at 7:30pm! Email Coach Vaughn (vaughn@crossfit460.com) if you have any questions.

January 2016 Newsletter

January 3, 2016

Thank YOU!!

From all the coaches at CrossFit 460 – thank you for an awesome 2015!! We are thankful you have allowed us to be a part of your fitness journey and enjoy seeing you make incredible progress! You are the reason we love coming into work each day. We have exciting plans for 2016 and look forward to sharing these with you throughout the year. Thank you for helping us build an amazing community!!

CrossFit 460 Barbell Club

This coming week we’ll be starting our CrossFit 460 Barbell program back up. This program will focus on the three olympic lifts, Snatch, Clean and the Jerk and all variations of those lifts. Athletes who are looking to have dedicated training days for the Olympic lifts or plan to compete in sanctioned/non-sanctioned weightlifting competitions are encouraged to participate in this program. Athletes will receive programming for 3 to 5 days/week, with two days on the schedule dedicated for one-on-one coaching (see scheduled times below). The program is free for athletes who have an unlimited membership. Athletes with limited memberships can upgrade to the unlimited option and non-members can purchase this program for $100/mo.

Schedule Changes

Please be aware of the following schedule changes, starting this coming week (Jan 4th):
Tuesday 6:30pm class will be a normal CrossFit class, instead of Fundamentals. Even though we will be utilizing this class for our new-to-CrossFit athletes, we will be running the class like our other CrossFit classes with no change in the programming.
Thursday 6:30pm class will be reserved for both our Strength and (new) Barbell classes. There will NOT be a CrossFit class during this time.
Sunday Open Gym (1:30 to 3:30) will now be Barbell

Nutritional Challenge

Congratulations to the handful of athletes that completed the 12 Days of Fitmas with Coach Vaughn! They all got a two week head start on their 2016 Fitness Goals!! Are you ready to join these athletes and improving your overall fitness? Our next challenge starts in just over a week! The informational session will be this Monday, Jan 4th at 7:30pm. The Challenge will start on Friday, the 8th and will continue until Saturday the 23rd. If you cannot attend the information session, but still want to participate, please email Coach Vaughn at vaughn@crossfit460.com. We are excited to get the next phase of our challenge started!!

Set Your Goals for 2016

Be on the lookout for a new board at the box! This board will be used for athletes to record their goals!! At the beginning of each month we’ll ask you to write up a new goal for that month. Feel free to share any type of goal you might have!! It could be a CrossFit specific goal like increase your C&J by 5# or complete Cindy RX. It can also be something non-CrossFit related such as spend 1 hour reading a book each week or drink 64oz of water each day. Whatever your goal may be, we hope that by sharing it on the board we can all help each other strive to achieve those goals! That’s truly the heart of our CrossFit 460 Community!!

Outlaw Barbell Camp

CrossFit 460 will be hosting The Outlaw Barbell Camp, February 13th & 14th. This is an opportunity to be coached by USAW Level 4 International Weightlifting coach, David Fleming. This camp is limited to only 30 people. To read more about the details of the camp and to sign up: https://www.eventbrite.com/e/outlaw-barbell-camp-blacksburg-va-tickets-19980785066

Valentine’s in Vegas

This year we are a proud sponsor of the annual United Way fundraiser, Valentine’s in Vegas. The event will be held on Saturday, February 13th at the German Club Manor from 6:00pm to 10:30pm. We would love to see CrossFit 460 members representing at this event! While dance moves are not required, formal attire is a must! All proceeds from this event will benefit the local human and health building efforts of United Way and the 24 local charities they support. These charities include the Community Health Center of the NRV, NR Family Shelter, Women’s Resource Center, Intellectual Disabilities Agency of the NRV, NRV CARES and many more. Read more about this fundraiser and purchase your tickets here: http://www.unitedwaynrv.org/valentine

Holiday Party

December 1, 2015

Our annual Holiday Party will be on Saturday, December 12th. This year’s theme is Ugly Sweater! Start shopping for (or making!) your ugly sweater now and see if yours has what it takes to take home the top prize! The party will be at CrossFit 460. We’ll post more details as the date approaches.

October 2015 Newsletter

October 7, 2015

Girls Gone RX

We currently have 3 teams signed up for the Girls Gone RX event at River and Rail CrossFit in Salem on October 10th! The event supports Breast Cancer charities around the world. Please come out to support, cheer, or volunteer for the event! More information can be found on the Girls Gone RX website.

Breast Cancer Awareness w/ CrossFit Radford

On October 17th we will be conquering the Grace WOD with CrossFit Radford to support breast cancer awareness! We are selling t-shirts and all net proceeds will go towards The Breast Cancer Research Foundation. Please consider purchasing a shirt or giving a donation. All are welcome to participate in Grace (30 Clean and Jerks, for time). There is a sign-up sheet on the announcement board for t-shirt sales. Pre-order for shirts will close on October 9th. Please email velvet@crossfit460.com if you have any questions about donating and/or participating!

Open Gym Hours

As a reminder, our Open Gym hours are only available when the open gym space is not needed for any of our scheduled classes (CrossFit, Strength, Mobility, etc). It is extremely important to limit your space to one platform, especially during our busiest hours (4:30pm – 7:30pm). If your workout plans require additional space (rowers, MU rings, wall space for WBS or HSPU, etc.), you must attend Open Gym hours other than 4:30pm through 7:30pm as we simply cannot accommodate this at this time. If you have questions about our policy, or need assistance with this process, please contact velvet@crossfit460.com.

Updated Schedule Starting Monday Aug 31

August 27, 2015

We are excited to announce our updated schedule starting this Monday, August 31!
These changes include:
**Barbell classes on Tuesday, Wednesday & Thursday are now regular CrossFit classes
**We have added a 7:30am Wednesday CrossFit class for a trial period
**Our CrossFit Teens will meet M/W at 3:30pm, and our CrossFit Kids will meet T/Th at 3:30pm.
(Please note: Open Gym is NOT available during this time. You may arrive at 4:00pm for mobilization only!)
**Yoga is back!  These classes will be Tuesday at 7:30pm and Friday at 6:30pm
**PRE will resume on Sunday, September 13th!  Be sure to follow the PRE Facebook page for more details!

As always, let us know if you have any questions!

Updated Schedule August 2015

August 2015 Newsletter

August 9, 2015

CrossFit 460 Kids – It’s Here!!!
It’s time to sign up the kiddos for what’s shaping up to be an amazing program! This class is for kids ages 5-18, will be held two times per week, and costs $60/month per child. If you have multiple children, there is a $10 discount per child. Simply fill out this form to let us know you are interested, how many children, and what days work best for your family. We plan on starting the program the week of August 24th. Please forward this email to any non-CrossFit 460 members who may be interested!

Garage Games & BBQ – August 29 – 10am
Sign up to participate in our next community event! The format will be two person teams (MM, FF, MF) performing two partner workouts. We will provide BBQ by Due South, please bring a side dish to share. Register using the Sign Up Sheet at CrossFit 460 by August 26.

NC Strength Challenge
Coach Eric is looking for participants for the NC Strength Challenge. Email him (eric@crossfit460.com) if you are interested in training for and participating in this event.

Team SuperFit Roanoke Competition
We plan on bringing it to the Team SuperFit Roanoke competition in November! That means training starts in a few weeks! We will be forming 4 person teams, sign up using the announcement board at CrossFit 460. Check out the SuperFit website for event details.

July 2015 Newsletter

July 12, 2015

Welcome Coach Anna!
We are happy to announce Anna as part of our coaching staff! Anna has been enjoying the sport of CrossFit for the past three years. She is excited to work with the athletes of CrossFit 460! You can read Anna’s full bio on our coaches page.

CrossFit 460 Strength
Our latest Strength cycle produced some amazing results. Of the 30 possible lifts taken by the Strength team, 26 of them were personal records ranging from 5 to 65lbs!! Congratulations to all of the athletes that continued with the program in its entirety!

The next Strength cycle is a 6-week cycle that will be incorporating the front squat and overhead squat. In addition, the cycle will focus on both clean and snatch grip deadlifts. If you are interested in joining Coach Eric for this cycle, email him (eric@crossfit460.com) for more information.

CrossFit 460 Kids
We are currently working on our CrossFit 460 Kids program! Coach Vaughn will be our fearless leader of the next generation of CrossFit 460 athletes! We are still working out the details, but be on the lookout for more info as we head into August. We are excited to get our “little beasts” in the box!

Regular Business Hours Change – Sat July 18
Due to a private event being held at CrossFit 460 on July 18th, and the number of coaches/athletes participating in the Commonwealth Games, we will be closed and classes for the day are cancelled. We apologize for the inconvenience. We will have our regularly scheduled Mobility class on Sunday, July 19th.

Commonwealth Games & Strongman Competition
We have several athletes participating in the Commonwealth Games held at Brickhouse CrossFit on July 18th and Strongman on July 25th! We would love to have as many of our CrossFit 460 community there to cheer them on!! You can read more about the events on the Superfit and Commonwealth Games websites.

Women, WOD & Wine
Join us for this exclusive women-only event on Friday, July 31st!
Lady CrossFit 460 members, bring a friend (or two) and show them how awesome CrossFit 460 is— and how fun and scalable CrossFit can be! Check out the Facebook Event Page for more information.

New Schedule & Holiday Hours!

May 18, 2015

Schedule Changes
Please take a moment to review our new schedule effective THIS week! In general, CrossFit classes are the same, however Barbell classes have moved on two of the days. There are no changes for our Strength class. We are currently working on some Yoga times for this summer, so stay tuned!  You can see all of the changes here.

Holiday Hours
Saturday: Open Gym from 8am to 10am
Sunday: CLOSED
Monday: We will be offering two class times for “Murph” – 8am & 9am.  PRE will be at 10am.

Mobility, PRE & Nutrition!

April 13, 2015

New Mobility Class on Thursdays!!
Starting THIS Thursday at 5:00pm we will be offering a full hour of 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.  You can sign up for this class using MBO, just like you would any regular group fitness class.

PRE is back!!
We know you have missed it.  Well, now is your chance to get your PRE love on!!  Coach Ben will be offering this class on Sundays from 2pm until 3:30pm.  Mark your calendars for April 26th, May 3rd, 10th, 17th & 24th!!  Read more about PRE here.  Again, PRE is included with your unlimited membership!!

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Nutrition Challenge – CrossFit 460 Summer Shape Up!!
It’s that time of year when we all want to shed some of that winter weight.  We are having our first nutritional challenge at CrossFit 460!!  The goal of this challenge is to help you dial in your nutrition and learn what types of fuel your body really needs to provide you with the proper energy.  We will be having an informational session this Wednesday at 7:30pm.  We will talk about the specifics of the program that will start next Monday (April 20th!!) and how you will track your progress.  This challenge will focus on all facets of proper training including eating, water intake, sleeping habits, mobility and more.  If you are interested in learning more about this challenge, we highly recommend you attend the information session!!  Please see Coach Juliet or Coach Velvet if you have any questions or cannot attend the info session.

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Autism Fundraiser w/ CrossFit Radford

March 26, 2015

Check it out!!! We are at it again with CrossFit Radford! We have teamed up for another charity event, this time in Blacksburg! Details of the workout are still being planned but please mark your calendars NOW!! Don’t want to participate in the workout?? That’s fine too, you can purchase a cool t-shirt to support the cause!!

Sunday April 12 we will be having a fundraising WOD with CrossFit Radford. Next week we will start selling shirts! All net proceeds from the sold shirts will go back to New River Valley Autism Groups.
We are raising money to sponsor events in the NRV to provide opportunities for individuals and families impacted by Autism. The money is used to provide social outings, recreation, training, and support. We are also raising community awareness for Autism.

Autism Fundraiser

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CrossFit 460 Community Event - CrossFit Games 2015 Open

February 25, 2015

Sunday March 1, 8, 15, 22, 29 @ 2:00pm

Let’s celebrate the CrossFit 460 community by participating together in the first workout for the 2015 Open! All of our athletes are encouraged to participate in the Open! There will be both an RX and scaled workout each week. If you haven’t signed up yet, no problem, you have until Monday March 2nd to officially sign up.

Don’t want to workout?? That’s fine too!! Simply come out to cheer on those that are participating! You’ll get a great feel for the Open and our athletes will appreciate your support. We want the energy in the building to be through the roof and we’ll need your help making that happen!

Once we complete all of the heats, we will celebrate as a community with drinks and food! Please bring a drink for yourself and a snack to share.

If you are planning on participating, please be sure to arrive 15-20 minutes early to warmup. We can’t wait to see everyone! Please invite friends and family too!

Check out our CrossFit 460 Video!

February 24, 2015


Video courtesy of Darren Van Dyke

2015 CROSSFIT OPEN FAQ

February 15, 2015

WHAT IS THE CROSSFIT OPEN?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world. When each workout is released, you will have 4 days to complete the workout and submit your score to the Games website.

WHERE IS IT HELD?

The CrossFit Open is held at your CrossFit box. CrossFit 460 will be a participating affiliate!

AM I GOING TO BE JUDGED?

Each workout will have movement standards that you must meet in order for each rep to be counted towards your score. You must have a judge (another CF460 athlete or Coach) watch your workout in order to determine how many valid reps you complete. Each workout score that you submit to the Games website will be validated by the affiliate (CF460) where you did your workout.

WHEN WILL IT BE?

The first workout will be released at 5pm PST on Thursday, February 26, and you will have until 5pm PST on Monday, March 2nd to submit a workout score. The complete dates are below:

Workout ReleasedSubmit Score by
February 26March 2
March 5March 9
March 12March 16
March 19March 23
March 26March 30
WHAT TIMES CAN I BE JUDGED?

Every Friday during our regularly scheduled classes. We will run classes as usual, and the Open workout will be the WOD for Friday.

In addition to Friday, we will be having a community event each Sunday. You can choose to do your Open workout during this time, from 2pm to 4pm. We are encouraging EVERYONE (family and friends are welcome too!) to come to this event, regardless if you are doing the WOD! Once we finish all the heats we will have a social hour. Bring your beverage of choice and an appetizer/snack to share!!

DO I HAVE TO DO ALL 5 WORKOUTS?

You MUST complete all 5 workouts if:

1. One of your workouts helps CrossFit 460 as a team (see final question below).
2. You would like a chance to qualify for Regionals as an Individual.

Completing all 5 workouts is a major accomplishment. We strongly encourage you to complete them all!

WHAT ARE THE WORKOUTS LIKE?

While no one can accurately predict what the unknown workouts will be like, the movements are all typical CrossFit barbell, gymnastics, and other weighted/unweighted movements. To get an idea of what the Open WODs have been for the past 4 years, click here: http://games.crossfit.com/workouts/the-open

WHAT IF I CAN’T LIFT A WEIGHT OR DO A HARD MOVEMENT? CAN I SCALE?

Each workout is designed to be accessible to new CrossFitters. However, a scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.

If you come to a movement that you cannot do, you can either spend your remaining time attempting that movement or you can stop. If you stop, the reps that you completed so far will be your score.

ARE THERE WEIGHT, SEX, OR AGE CATEGORIES?

No, yes, and yes. Here are the categories:

Individual Men and Women
Masters Men and Women 40-44
Masters Men and Women 45-49
Masters Men and Women 50-54
Masters Men and Women 55-59
Masters Men and Women 60+
Teams

The Masters often have different movements or lighter weights than the Individuals. When you register online, you will automatically be added to the appropriate category.

WHAT IF I’M TRAVELING DURING THE OPEN AND I CAN’T GO TO CROSSFIT 460?

You can go to another participating affiliate and ask them to judge and validate your workout. It’s normal for some affiliates to charge a small fee for judging.

HOW DO I SIGN UP?

Go to: games.crossfit.com
Registration is $20 for the entire event.
You must register no later than 5pm PST on Monday March 2.

After you register:
· Add your Affiliate: Make sure that you select CrossFit 460 as your affiliate.
· Add your Team: Make sure that you select CrossFit 460 as your team.

CAN I BE ON THE CROSSFIT 460 TEAM?

Everyone should be on the CrossFit 460 Team!! Here’s why:
For each Open workout, the top 3 men’s scores and the top 3 women’s scores will be added to create the Team score for that week. The more people we have on our Open team, the larger the pool of potentially awesome scores we have!

February Athlete of the Month

February 9, 2015

Every month we want to celebrate a CrossFit 460 athlete that has shown success. Success comes in all shapes and sizes! It’s not always the heaviest lifter or the fastest athlete to finish a WOD. We also want to celebrate the athletes that have passion and personal drive to better their lives through exercise and health. These athletes exemplify the definition of CrossFit and are the foundation of our CrossFit 460 Community.

February’s Athlete of the Month: Michael Depp

Why did you decide to try CrossFit?
I was participating in a health challenge at my workplace and knew I needed to add exercise to my fitness plan. My friend recommended that I try CrossFit and I have enjoyed it from the beginning. My family generally eats healthy, I just cut back on the alcohol intake. With that change, in addition to CrossFit, I have dropped almost 6 pounds and 1.3% body fat over the past 2 months. More importantly, I feel better and more confident with myself. I am looking forward to the months to come and overall fitness gains I will make at CrossFit 460.

Mike Before Mike After

Favorite Lift: Squat Clean

Least Favorite Lift: Anything overhead!!

Favorite WOD: Grace

Congratulations Michael! This is amazing progress and we love having you as a part of the CrossFit 460 Community!!

Welcome Griffin and Vaughn!

January 18, 2015

We’d like to welcome our newest coaches to CrossFit 460! Read all about Griffin and Vaughn on our coaches page. Remember, you can always check out who is coaching each class by signing in before class starts.

Schedule and Class Updates

January 15, 2015

Based on your feedback we’ve made some exciting changes and additions to our schedule and classes! These changes will be effective this Monday, January 19. The only exception is that the 6:30pm Strength class will start the week of January 26. As always, be sure to check Mindbody Online for any cancellations and to check in before class starts.

New Schedule

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Class Updates

CrossFit 460 Technique
Due to the overwhelming positive feedback we have received with our Open Gym program, we have created CrossFit 460 Technique. This one-hour time slot is a self-guided open gym time that will have a dedicated coach on duty to assist you with any movement from the Olympic lifts to muscle-ups and everything in between. Athletes of all levels can utilize any part of this hour to hone their skills.

CrossFit 460 Barbell
This class is geared towards barbell proficiency and is open to all levels of athletes. We will focus specifically on the Snatch and Clean & Jerk in addition to other complimentary barbell movements. These lifts are an integral part of CrossFit as they help improve overall speed and explosive power as well as balance and coordination. This class also includes conditioning with shorter workouts focused on developing explosiveness.

CrossFit 460 Fundamentals
We are now offering Fundamentals as a group class instead of personal 1-on-1 training. This class is geared towards beginner level athletes who are new to the sport of CrossFit. It is designed to introduce athletes to the various movements of CrossFit and develop an understanding of proper scaling to achieve maximal results. A typical class will be structured to have approximately 45 minutes of instruction and focus on proficiency with the last 15 minutes reserved for conditioning. This class will offered on Tuesdays and Thursdays at 6:30pm and on Saturdays at 8:30am. You must pre-register for this class via Mindbody Online before attending.

PRE will be back in January!

December 28, 2014

Here it is people!! PRE will be back in January!

January 4, 11, 18, 25, and February 1 at 2pm!

This PRE will focus on agility and sprinting. I am really excited about this one.

Never tried PRE before? Email Ben at ben@crossfit460.com

Already a member of CrossFit 460? PRE is included if you have an Unlimited Membership!

Start the New Year off right!! Get AHEAD of your resolutions and make 2015 the best year ever!!

For more information see our classes page.

-Coach Ben

Holiday Hours

December 15, 2014

  • No yoga on Sundays until Jan 18th. However, on Dec 28th, Jan 4th & Jan 11th we will be offering a mobility/flexibilty class instead!
  • Dec 22nd – Full schedule, including Barbell
  • Dec 23rd – Full schedule, including Strength
  • Dec 24th – Open Gym from 8am-10am. No Barbell
  • Dec 25th – Closed
  • Dec 26th – Open Gym from 8am-10am
  • Dec 27th – Open Gym from 8am-10am
  • Dec 28th – Mobility & Flexibility Class only from 4pm-5pm
  • Dec 29th – Full class schedule, including Barbell
  • Dec 30th – Full class schedule, including Strength
  • Dec 31st – Open Gym from 8am-10am
  • Jan 1st – Closed
  • Jan 2nd – Full class schedule
  • Jan 3rd – Full class schedule