CrossFit 470 is a locally owned facility in Merthyr Tydfil that is extremely passionate about helping individuals achieve their fitness goals.
Operating as usual
6 DAYS TIL @whiplashwelshopen REGISTRATION CLOSES!
You feeling LIT? 🔥 SIGN UP!
World Down Syndrome Day 🌈
‘Love does not count chromosomes’ ☀️❤️
Ain’t nowhere better to start your day on a sunny Saturday!
Coach @alexwcraig this morning…
‘Is this workout too hard?’
Coach @alexwcraig two seconds later answering his own question…
Let’s get it 470! ☀️🧨
The face you make when coach puts 10 seconds on the clock 🧨
A huge WELL DONE to everyone who took part in The Open 2022! So awesome to see you all having fun and enjoying yourselves! (ish) 💀
Head judge Ruby Coleman demonstrating the standards boys! 😆
@whiplashwelshopen & Murph still to come this year!!
Get ready! 😆
You are all FIRE 🔥
Here’s to YOU 🖤
To the women at our box, we are in awe of you.
You train when you’re happy, sad, angry, ecstatic…
You train when you get your period, when you’re pregnant, and post partum…
You train after a days work, a days rest, before a night shift, straight after a night shift…
You are amazing.
To the women in the Ukraine, standing for freedom, fleeing for safety, protecting their loved ones and fighting, we are in awe of you.
You are amazing.
Happy International Women’s Day ladies.
Keep doing YOU.
Alone we can do so little, together we can do so much 💡
Sunday team workout at the box with this rowdy lot 🔥
More than a gym 🖤
Marley says HAPPY VALENTINES DAY 470 ♥️
Swipe to see her giving the camera some valentines sass 🐶
We love you all!
Our athletes have been absolutely ripping up the floor this week!! 🎯
Open prep & max out testing has been a blast, you were all AWESOME 🔥
Roll on THE OPEN 22 👅
Then @whiplashwelshopen to follow 💀
From this week forward, our SATURDAY MORNING’S will be our Community WOD 🤘🏻
⚡️Teams working together
Also… The LAST SATURDAY of each month will be a HERO WOD 🔥
Get involved! Team work forever making the dream work!
Enter… LAURA 🔥
Ewsh. Can’t put the brother up and not put the sister up now can we?!
Looking for a restaurant recommendation? Ask Laura.
Need cheering up? Go to Laura.
Looking for a workout partner? Don’t ask Laura.💀🔥
Laura has been with us since 2015 and is actually only three classes away from her 1000th class 😆
It’s been awesome seeing her smile almost 1000 times in the box!
Encouraging, happy go lucky, kind, and positive!
Keep smashing it.
Keep beating @alexjjones4 😆
Keep being you Lau ❤️
Saturday Chaos with the 9:00AM class & Coach @rob_kinsey_ 🤡
A lot of exciting things coming up this year along with the sunshine starting to peak through ☀️
Enter… ALEX 🔥
Alex has been with us since 2016, and what a man he is!
Alex is kind, supportive, encouraging, a wind up, and an absolute powerhouse!
He’s at every event we have with a smile on his face, and is also partial to a bit of karaoke on a 470 night out 👀
Alex has all hands on deck when we host anything. He is a judge, a mover & shaker, an athlete and a spectator!
You will often find him at the end of a workout cheering on others, or telling his sister @lauraxjones_16 that he’s beaten her 😆
Top bloke all round. Watch out for him on any machine 🌪
Keep it up @alexjjones4 son, we love ya! 🔥
Sundays are for SWEATING 💦🪣
9:30AM Team WOD every week!
This lot did not come to play this morning 🔥
WOD = Sent 🌪
A Sunday well spent brings a week of content 🍃
Start your Monday with …
⚡️A good workout
⚡️The best people
⚡️High fives all round
See you all tomorrow!
Let’s get ready to smash the week ahead! 🔥
71 years of age.
Completed it mate ✅
Go on Pauline son!!
@kirstiehal_ & her awesome mam smashing it with Coach Rob last night!
What a pair 🔥
ANYONE CAN CROSSFIT 🖤
Enter… MATT & JORD 🔥
The dynamic duo 😆
Matt and Jordan arrived at 470 with a ton of positivity and determination!
The pair of them left their ego at the door, and started with an empty bar. They are now moving cracking amounts of weight and have improved within every area of CrossFit!
They always give the workout their absolute all, and are always so encouraging of others!
I don’t think you can be around either of them without smiling or laughing!
Keep it up boys, you are both awesome ⚡️
MEET YOUR COACHES 👋
We are here to help you! 😃
Never be afraid to ask for help! That is what the coaches are there for so fire away! 🔥
See you at the box for some fresh January workouts!
Thank you 2021 🤙🏻
Thank you for the lessons, the fun, the sweat, the smiles, the swearing, the music, the PB’s, the failures, the members, the support, the help, the box 🖤
See you next year 470⚡️
Time to look after YOU 🌿
Are you looking for a sign to start changing your life?
THIS IS IT.
One hour a week. One hour to forget about everything, and focus on yourself.
This course is about starting a journey no matter your ability. It’s about finally giving yourself time, a clear headspace and a good sweat.
Sign up to our ENDURANCE 2.0 PROGRAMME to start your health & fitness journey! ANYBODY & EVERYBODY OF ALL ABILITIES WELCOME 🤙🏻
⚡️£60 PER PERSON
⚡️OPTIONAL EXTRA: £75 FOR ENDURANCE 2.0 + FAT TEST AT BEGINNGING AND END OF COURSE
⚡️EVERY SATURDAY AT 11:00AM - 12:00PM
⚡️MACHINE BASED TO IMPROVE CARDIOVASCULAR SYSTEM, BREATHING, HEADSPACE & ENGINE
⚡️START DATE: JANUARY 15TH 2022
⚡️LINK IN BIO TO SIGN UP
Merry Christmas all! 🎄
Ruby said enjoy your beers & yorkshires tomorrow! 🍴
Awesome morning, awesome people 🖤
Counting our lucky stars for the best members!!
Have a fantastic Christmas everyone!
CHRISTMAS WEEK 🎅🏻
Oi oi!!! 🎄
Get booked on for the 12 Days of Christmas on the 24th! 💫
Come on down at 7AM or 10AM for your last good sweat before Christmas!
See you there guys!! It will be a good one! 😆
Santa’s been! 🎅🏻
The new toys are in! ⚡️
Come down to play before Christmas arrives! 🔥
Swipe to see Rob’s present 😬Chop chop @rob_kinsey_ 👀
Are you looking for a little stocking filler for somebody this year?
Or maybe a gift from you, to you! 🎅🏻
Give the gift of health and wellness in the New Year with a 470 Gift Certificate! 🏋🏽♀️
DM us to purchase your certificate! The gift amount is up to you!
Get ready for Santa! 🎄And let’s get planning for the New Year!
Santa’s on his way! 🎅🏻
We can modify (scale) any movement within any class to suit you as an individual!
This photo demonstrates three options of modification within the same workout!
⚡️Push up’s on the floor (Workout as written)
⚡️Push up’s on the box
(Modified to make push up’s a little easier, whilst still building strength)
(Modified to make push up’s easier and/or suit injury)
No matter what shape, size, fitness level, age, injury, disability or pregnancy, we can modify and switch up movements to ensure that everybody can take part!
ANYONE CAN CROSSFIT 🖤
When the boys give up after 20 seconds 🤣
Winter is coming! We know it’s hard going to get yourself out in the cold to train! ❄️
Tips to help you get to the box:
⚡️PREPARE - Book on early, gym kit laid out, get a pre workout snack!
⚡️LAYERS - Tshirt, long sleeve top, hoodie, coat, socks, hat!
⚡️FEELING - Remember how good you feel after a workout! You won’t regret getting a good sweat in!
Santa is on his way! Let’s get down the box to feel good for Christmas!
11:00AM every weekday people!!
If you fancy a tuning before lunchtime get down to the box! 😆
Goodnight Morgan 🖤 A gem of a person.
Thank you for bringing your smile and shining bright personality to the box. It was an absolute pleasure.
Rest easy, you will be missed so much. 🕊
IN HOUSE COMP ⚡️
Our little warm up to @whiplashwelshopen was awesome fun on the weekend!
As always, it was made fun by our outstanding members! What an effort, what a team! 🙏🏻
So proud of you all!! Thank you for competing, thank you to those who came to judge and support, thank you for showing up!
Get yourselves signed up for Whiplash next year!🔥
470 Strong 🖤
Up and over!! 🔥
Don’t let the Winter month obstacles get in the way of training!
It’s cold ☃️
It’s dark 🌙
It’s raining ☔️
How to combat it to make sure you train:
⚡️Book on the night before
⚡️Get your kit out/in your car
⚡️Fuel yourself ready for it
⚡️Put Eminem ‘Til I Collapse’ on and rock up to the gym as slim shady
Santa is on his way! Let’s get after it!! 🌪
Hump Day! ⚡️
The boys lighting up the bikes last week 🔥
The Echo Bike is deffo Satan’s creation 😷
Keep pushing through the week! It’s nearly Friday! 🌪
Get yourself booked on and bring your legs 👀
It’s a new week, it’s a new month!
BRING IT TO THE PAIN CAVE ⚡️
@bdc_1 is in the building 👀🔥
Our newest Coach has made his debut in the pain cave! ☠️
He smashed his first two classes yesterday! Hopefully he will still be coaching when Ruby C is ready to start lifting 😆🏋️♀️
|Monday||7am - 8am|
|4pm - 8:30pm|
|Tuesday||7am - 8am|
|4pm - 8:30pm|
|Wednesday||7am - 8am|
|4pm - 8:30pm|
|Thursday||7am - 8am|
|4pm - 8:30pm|
|Friday||7am - 8am|
|4pm - 7:30pm|
|Saturday||9am - 11am|
|Sunday||9am - 11am|
Aberfan & Merthyr Vale Community Centre is located in the lower part of the Valley.
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