Try Today!
Try Today!
Take control of your health. We are here to educate and guide you toward your fitness goals.
Try Today!
Join our CFS Family!
Join our CFS Family!
All you have to do is show up ready to sweat. We take care of the rest.
Join our CFS Family!
Come in Saturday
Come in Saturday
Every Saturday morning we have a class at 10 AM free and open to the public!
CrossFit Kids
CrossFit Kids
CFS Kids classes Tuesday (5pm) and Saturday (10am) -- free and open to the public!
CrossFit Kids
High Quality Coaching
High Quality Coaching
CFS coaches provide nutrition, mobility, and movement education.
High Quality Coaching

What is CrossFit?


A very brief summary of the history and purpose of CrossFit.

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.




Testimonials


A little about what the community
has to say about CrossFit Staunton.


I did not think that CrossFit was for me until I went to a community WOD. The coaches are knowledgeable, kind, and patient and the athletes are very friendly. My workouts seemed to be a chore before I discovered CrossFit Staunton and now I can't wait to go!

- Allison Jones Sprouse
2014-08-09T16:58:50+00:00

I did not think that CrossFit was for me until I went to a community WOD. The coaches are knowledgeable, kind, and patient and the athletes are very friendly. My workouts seemed to be a chore before I discovered CrossFit … Read More

bshenkFace

CrossFit Staunton always manages to kick my butt and keep me in shape. For the first time in my life, I haven’t had to worry about my weight or how extensively I’m watching my calories. As long as I come to class and give it my all, I know that I’ll reach the goals I have set out for myself.

- Brandon Shenk

2014-02-28T23:01:05+00:00
bshenkFace

CrossFit Staunton always manages to kick my butt and keep me in shape. For the first time in my life, I haven’t had to worry about my weight or how extensively I’m watching my calories. As long as I come … Read More

Leighann

“getting stronger everyday!”

CrossFit Staunton has become my second home. It's more than just a gym, the community is amazing and supportive in all aspects. I never enjoyed working out before I found CFS. Now I am hooked! I am getting stronger everyday!

-Leighann Cline
5.0
2014-08-25T07:26:39+00:00
Leighann

CrossFit Staunton has become my second home. It’s more than just a gym, the community is amazing and supportive in all aspects. I never enjoyed working out before I found CFS. Now I am hooked! I am getting stronger everyday!… Read More

Kelly Stone

“supportive and fun.”

Amazing place! I have been going to Crossfit Staunton for 3 months now and have never been so motivated and inspired in all aspects of my life. The coaches make you feel welcomed and are incredibly knowledgable about body mechanics, mobility, and nutrition. The people who attend are supportive and fun. If you are curious about trying Crossfit and improving your life this is the place to come.

- Kelly Stoneburner
5.0
2014-08-25T07:23:07+00:00
Kelly Stone

Amazing place! I have been going to Crossfit Staunton for 3 months now and have never been so motivated and inspired in all aspects of my life. The coaches make you feel welcomed and are incredibly knowledgable about body mechanics, … Read More

peytonCFS

“one of the things she is the most proud of”

My daughter Peyton is 7 and has gone to every class. She loves it! When she gets home she has such a feeling of accomplishment and is so pumped about her workout. Today is her "Me" day at school and she is telling her 2nd grade class about herself and CrossFit Staunton is one of the things she is the most proud of. Take your kids they will love it!

- Quinn Armstrong
2014-08-27T12:28:41+00:00
peytonCFS

My daughter Peyton is 7 and has gone to every class. She loves it! When she gets home she has such a feeling of accomplishment and is so pumped about her workout. Today is her “Me” day at school and … Read More

2.0
5

Membership


The various options you have for attending
CrossFit Staunton.

  • Drop-in Rate

  • $15 Per Session

  • Our pay-as-you-go plan is perfect
    for those with a hectic schedule!

  • Unlimited

  • $95 Per Month

  • Our most popular package allows
    you unlimited access to all classes
    offered at the box.

    $10 discount for Heros, Students, or
    adding Family members to existing contracts

  • On-Ramp Program

  • $25

  • Five beginner class sessions offered on
    Saturdays at 9 AM and Tuesdays at 7 PM.

Recent News

121914 Birth of CrossFit Staunton’s Competitor Program

December 19, 2014

The Birth of CrossFit Staunton’s Competitor Program

Interesting in competing in the Sport of Fitness? CrossFit Staunton will be hosting a team try out this Saturday at 11 am. There will be a series of “tests” to identify everyone’s strengths … Read More

Today's Wod

The Running Revolution

A Running Conversation

In the book, The Running Revolution by Dr. Nicholas Romanov with Kurt Brungardt they educate us on mechanics to run faster, farther, and injury-free-for life. The skills and drills The Running Revolution prescribe may disrupt your already existing running mechanics and motor pattern. But with discipline and consistent work these drills will improve your runs and injury free.

The two drills below are great to find the forefront of the foot. This is where an individual should land to reach optimum elasticity and stability, which in turn is the best position for the feet to be pulled fast enough to run at higher speeds, for longer distances, and remain injury-free. The drills are geared toward body weight perception, so you’ll need to put your thinking caps on.

 

Body Weight Perception Drill 1 and 2:

1. Stand with feet underneath hips (like a deadlift stance)

2. Roll back onto your heels as if you are about to do an air squat with just heels on the ground, toes can come off the ground.

3. Slowly and methodically roll to your big toe, feel the shift of weight through the middle of the foot. Now, space the load over the entire forefront of the foot. Maintain your weight into the balls of your feet.

4. Maintain weight in the balls of your feet, but ensure your heels are down, give a slight bend of your knees, and keep your chest up.

5. Pretend like you’re about to pounce, or spring toward something, this is your springiness position.

6. In this ready stance, move your torso back, forward, side to side, and feel the shift of balance in your feet.

7. Assume springiness position(be ready to pounce like a squirrel!), and begin running gently in place, feeling the spring action in your feet, and registering each landing with the weight in the balls of your feet.

8. Then ask yourself a few questions as you are running gently;  Where does your foot land? In front of the body or directly underneath? Behind? Follow that sensation up your ankles, knees, and even to your hips.

9. Continue jogging and focus on your posture; Is your torso vertical or are you bent over? Are your shoulders internally rotated? Is your core engaged? Is your pelvis rotated underneath you (“squeeze your butt, squeeze your core!”)

10. Now think of your running mechanics as EASY and LIGHT. Think about your feet landing easy and light and your pace easy and light. Get “mentally lost” in focusing on your mechanics of landing on the forefront of your foot.

Stay tight,
Coach Dan

 

CrossFit Staunton athletes, we are  putting up a new Endurance Workout on the board. Below is the workout I’m taking down.

Barefoot Warmup:
2 minutes single jump rope
2 minutes each foot mobilize feet with lax ball
4 minutes single jump rope

Barefoot ladder drills
1 foot each square
2 feet, double tap
broad jump
side to side
1 foot each square
bunny hops

Endurance:
1000m Run
*2:30 min rest between efforts, continue until form deteriorates*

Mental focus:  Easy (marathon pace)

 

 

12/18/2014 CrossFit Class WorkOut

 

LX Ball toss with partner 5 minutes play catch, 10 Burpees, 10 Lunges with Plate over head, 10 frog squats SKILL: KB Windmills, work up to a heavy 1RM, STR: 1 Hand KB Complex: 5x Each Hand – 3 Clean, 3 Press, 3 OH Squat/Rack Squat 2 Rounds of 30 American Swings, 20 Goblet Squats, 10 Burpees, 1 minute Plank

Today's Wod

The Running Revolution

A Running Conversation

In the book, The Running Revolution by Dr. Nicholas Romanov with Kurt Brungardt they educate us on mechanics to run faster, farther, and injury-free-for life. The skills and drills The Running Revolution prescribe may disrupt your already existing running mechanics and motor pattern. But with discipline and consistent work these drills will improve your runs and injury free.

The two drills below are great to find the forefront of the foot. This is where an individual should land to reach optimum elasticity and stability, which in turn is the best position for the feet to be pulled fast enough to run at higher speeds, for longer distances, and remain injury-free. The drills are geared toward body weight perception, so you’ll need to put your thinking caps on.

 

Body Weight Perception Drill 1 and 2:

1. Stand with feet underneath hips (like a deadlift stance)

2. Roll back onto your heels as if you are about to do an air squat with just heels on the ground, toes can come off the ground.

3. Slowly and methodically roll to your big toe, feel the shift of weight through the middle of the foot. Now, space the load over the entire forefront of the foot. Maintain your weight into the balls of your feet.

4. Maintain weight in the balls of your feet, but ensure your heels are down, give a slight bend of your knees, and keep your chest up.

5. Pretend like you’re about to pounce, or spring toward something, this is your springiness position.

6. In this ready stance, move your torso back, forward, side to side, and feel the shift of balance in your feet.

7. Assume springiness position(be ready to pounce like a squirrel!), and begin running gently in place, feeling the spring action in your feet, and registering each landing with the weight in the balls of your feet.

8. Then ask yourself a few questions as you are running gently;  Where does your foot land? In front of the body or directly underneath? Behind? Follow that sensation up your ankles, knees, and even to your hips.

9. Continue jogging and focus on your posture; Is your torso vertical or are you bent over? Are your shoulders internally rotated? Is your core engaged? Is your pelvis rotated underneath you (“squeeze your butt, squeeze your core!”)

10. Now think of your running mechanics as EASY and LIGHT. Think about your feet landing easy and light and your pace easy and light. Get “mentally lost” in focusing on your mechanics of landing on the forefront of your foot.

Stay tight,
Coach Dan

 

CrossFit Staunton athletes, we are  putting up a new Endurance Workout on the board. Below is the workout I’m taking down.

Barefoot Warmup:
2 minutes single jump rope
2 minutes each foot mobilize feet with lax ball
4 minutes single jump rope

Barefoot ladder drills
1 foot each square
2 feet, double tap
broad jump
side to side
1 foot each square
bunny hops

Endurance:
1000m Run
*2:30 min rest between efforts, continue until form deteriorates*

Mental focus:  Easy (marathon pace)

 

 

12/18/2014 CrossFit Class WorkOut

 

LX Ball toss with partner 5 minutes play catch, 10 Burpees, 10 Lunges with Plate over head, 10 frog squats SKILL: KB Windmills, work up to a heavy 1RM, STR: 1 Hand KB Complex: 5x Each Hand – 3 Clean, 3 Press, 3 OH Squat/Rack Squat 2 Rounds of 30 American Swings, 20 Goblet Squats, 10 Burpees, 1 minute Plank
  • (540) 435-6818

    11 Greenhills Drive
    Staunton, VA 24401

    frontdesk@crossfitstaunton.com

    Monday - Friday
    5:30 AM - 8:30 PM

    Saturday
    8 AM - 11 AM