1. Group ClassesGroup Classes
CrossFitStaunton
CrossFitStaunton.com
Additional Programs
Olympic Lifting Program
Competitor Program
CFS Endurance Group
CFS Adventure RaceTeam
ClassTimes
Monday - Friday
5:30 am 7:00 am 9:00 am
Noon 5:30 pm 7:00 pm
Saturday
9:00 am Open Gym
10:00 am CommunityWOD
Fundamentals
Tuesday 7:00 pm
Saturday 9:00 am
Group classes are the heart of our CrossFit program.
Coaches lead athletes (like you!) through a variety of
simple but challenging exercises, demonstrating
proper form, personalized for each person’s abilities.
Classes usually last around 45 minutes and include:
Group coaching allows
our members to work
with a professional
coach for a fraction of
the investment. CFS
professional coaches are responsible for monitoring
progress, scaling workouts accordingly, and holding
athletes accountable to achieving their fitness goals.
Skill-based warm-up to prepare the body for the
workout;
The Workout of the Day (WOD) which might be
any combination of gymnastics, running, jumping,
squatting, kettlebells, weightlifting, and more;
Mobility drills to
improve and restore
joint mobility and
function;
Post-workout
recovery techniques
to prepare you for the
rest of your day and
your next workout.
90 Lee Highway  Staunton,VA
at the Staunton Mall

2. 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, jerk, squat, presses, 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 - 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.
CrossFit PhilosophyCrossFit Philosophy
Inside Left Panel
Private CoachingPrivate Coaching CrossFit KidsCrossFit Kids
What is it?
What can I expect?
Private Coaching is an effective and efficient way to
achieve your individual fitness goals. Your coach will
work with you to identify and clarify your fitness goals,
assess your movement, and design a program
specifically targeted at improving
your deficiencies and
optimizing your strengths,
thereby enabling you to
achieve your goals as quickly
as possible.
Private coaching is perfect if
you have been sedentary for a
long period of time, are
training for a specific sport or event, have significant
health limitations, or just prefer the additional
attention and accountability.
Your private coaching sessions will be tailored to your
specific needs, and will include:
Mobility exercises to improve and restore
joint range of motion
Skill-based warm-up to prepare for specific
movement patterning
Strength and conditioning exercises chosen
to specifically achieve your goal
Post-workout recovery techniques
Nutritional guidance
Health, wellness, and lifestyle support
Why should I consider
Private Coaching?
CrossFit Kids is not
simply a scaled down version
of CrossFit, it is entirely geared
and designed for kids and
their specific developmental
needs (neurological,
cognitive, motor skills, etc. ). It
is also designed to be fun!
CrossFit Kids is the principal strength and
conditioning program for many young athletes and
the primary Physical Education program for many
home schools, charter schools. It is used
by athletic teams, martial arts schools
and many parents who want their kids to
grow up healthy, strong, and with a
life-long love of being active, thus
avoiding common problems associated
with childhood inactivity and obesity.
CFS
FIRST, master the
fundamentals of safe
& efficient movement.
THEN, demonstrate that you
can repeat mechanically sound
movement over time.
FINALLY, go at it hard and
heavy, as fast as you can.
Consistency
Intensity
Mechanics
Tuesday & Thursday - 4:30 pm
Saturdays - 9 am
CrossFit Teens
Wednesday 7:45CorporateWellness Program
Let us customize a program for your CorporateWellness Initiative this
year. Help your employees find the inner strength and empowerment
that comes from overcoming challenges and increasing strength,
mobility, and health. If you want to bring fitness, self confidence and
fewer sick days into the workplace, we have flexible options that will
work for you.