Our Classes

Our Classes

Group CrossFit Classes

Group classes are offered Monday through Friday in the early and mid-morning, lunch time, and evenings. We offer group classes on Saturday mornings as well.

Completion of a complimentary Introduction to CrossFit Blacksburg, and in most cases Private Training, is a pre-requisite for joining any of our group classes. Members pay a monthly membership fee and may attend group classes that fit within their schedule. See our Group Class Schedule for specific class times.

Class Descriptions

Beginner/Intermediate CrossFit

Building upon the 9 Fundamental CrossFit movements taught in our Beginnerʼs class, our Beginner/Intermediate CrossFit class helps take your CrossFit training to the next level!

  • This class focuses on teaching intermediate level CrossFit movements and slightly more complex workouts than the Beginner class, gearing anyone up to do more advanced CrossFit movements.
  • Proper mechanics are emphasized, while you will learn more about your own bodies energy system and performance.

All Levels CrossFit

  • All Levels CrossFit (Beginner/Intermediate/Advanced) provides each and every member at CrossFit Blacksburg with the best possible workout, coaching, and program design possible, and is scalable to you current skill level and level of progression.
  • Most hour long classes starts off with a dynamic warm-up, then progresses to basic & advanced skill and technique development, finally building up to our action packed Workout of the Day (WOD).
  • This class builds upon the foundations set in our Beginner and Beginner/ Intermediate classes.
  • You will learn more about your own performances, energy system efficiency, movement efficiency and virtuosity...and have a ton of FUN!

Metabolic Conditioning

Our Metabolic Conditioning class is designed to increase your body’s storage and delivery of energy for any and all activities.  We will be systematically training to improve the three basic energy pathways the body uses to get fuel to our muscles.  In short, we are focusing on building upon your base level of “conditioning”. 

Most classes will consist of a dynamic warm-up that prepares the body for the movements and exercises to come.  The warm-up will be followed by a metabolic conditioning workout that is will usually include cyclical movements such as: running, rowing, rope skipping, box jumping, burpees, etc. as well as more basic movements such Ball Slams, Kettlebell Swings, and Wall Ball shots.

This class is designed for all levels of athletes and every movement can be scaled and/or progressed to the athlete’s ability level.


Our Gymnastics class is designed to increase your body’s ability to move your own body through space.  Typical movement progressions could include: Ring Rows, Strict Pull-ups, Strict Ring Dips, Kipping Pull-ups, Rope Climbs, Muscle-ups, etc. 

This class is designed for all levels of athletes and every movement can be scaled and/or progressed to the athlete’s ability level.


Our Barbell Class is designed to increase your body’s ability to pick things up and move them in a safe and effective manner.  We will focus on improving your ability to squat, deadlift, and press. 

Most classes will start with a general warm-up, before moving on to more specific warm-up to get ready for the lifts for that day.  Typical primary movements that will be performed: Back Squats, Front Squats, Deadlifts, Bench Press, Push Press, Strict Press, as well as a wide range of accessory movements to help address weaknesses.

The Barbell class is an Intermediate level class that requires your Primary Coach’s approval before entering.  Inexperienced athletes may need to schedule 1-2 Private Training Sessions with their Primary Coach to learn the lifts before attending the Barbell Class.  

Olympic Weightlifting

Our Olympic Weightlifting Class is designed to improve your performance in the Olympic lifts, the Snatch and Clean & Jerk. 

Proficiency and understnding of exercises such as: Front Squat, Overhead Squat, Back Squat, Deadlift, Hang Power Clean, Hang Power Snatch, and Push Jerk serve as a good base of movement and knowledge for this class.

This class is an advanced level class that requires your Primary Coach’s approval before entering.  Many athletes may need to schedule 1-4 Private Training Sessions with their Primary Coach to learn the lifts before attending the Olympic Weightlifting Class.


Designed for athletes 45 and older, SilverFit is a more holistic approach to general fitness geared toward the different needs of each participant. Whether the issue is a pre-existing injury, health issues, recent sedentary/inactive lifestyle, and/or longer recovery time, this program is designed with the older athlete in mind.

Through a controlled and systematic approach, participants will learn and train to improve, balance, flexibility, strength with the goals of improving functional fitness and independent living in older adults.

Participation is EASY!  You will complete a functional fitness assessment, receive feedback and a plan of action to help reach your goals, and then execute that plan of action with a combination of SilverFit group class training and personal training sessions with your Primary Coach.

SilverFit participants are required to maintain a minimum Silver Hybrid Membership (6 Personal Training sessions/year) with us.

Please see your Primary Coach for more details.


An all-levels class combining flowing movement and deep sustained stretches, with plenty of personalized attention. We will explore standing, seated and reclined postures, as well as twists, gentle backbends, and supported inversions.

The marriage of breath and movement encourages the body to open safely and organically, improving flexibility, stability, balance, and strength. As tension exits the body, worries leave the mind.

Under the guidance of a knowledgeable and compassionate teacher, yoga becomes accessible to everyone, and is the perfect compliment to metabolic conditioning and strength training.