Here's What You Get


We are going to coach you through the whole program, step by step, and make sure you understand everything. Throughout the 10 weeks you will get:

  • A comprehensive 10 week transformation program - We will coach you through THREE private one on one sessions each week.

  • Body Composition tests - We will conduct a body composition test at the start and end of the program to measure your body fat and track your results.

  • Baseline fitness tests - We will use these tests to measure your progress throughout the 10 weeks.

  • Results driven health and nutrition guidance - We will focus on helping you live a well-balanced life, which is based around creating habits around food. The bigger the change, sometimes the harder it is to sustain! We will help you LEARN about what to eat and when to eat it.

  • Weekly support sessions - These will help you stay on track and help keep you motivated.

  • Accountability & Progress Tracking - This guarantees results! We will show you how to track your results so we can guide you on making the relevant changes where necessary.

  • Access to our MetCon Mayhem classes - Want more? You can take part in our weekly group classes free of charge! 

  • Access to our private client only Facebook group -  You will be given all the tools and support that you need to kick start your long-term, long lasting results!

Here's The Results You Can Expect


Weight: 247lb

Body Fat: 26%


fitness test time: 17:25

Bleep test score: 3.9



Weight: 220lb (27lb loss)

Body Fat: 17%

fitness test time: 11:13

Bleep test score: 8.7



"Starting this programme with CrossFit 470 was the first step to making the big change I've wanted to make for a long time. I can't say I wasn't nervous to start, but I knew that I would really commit myself to making the change I desperately wanted. The support I got from the coaches when I first began made me feel like I could finally succeed in reaching my goals."


What was your biggest fear before starting with us?


"My biggest fear was definitely finishing last. I didn't want to be the guy everyone had to wait to finish, but I quickly found out that finishing last (actually, just finishing at all and taking part) is something to be really proud of! Everyone is so supportive and it really helped improve my confidence. Before I started, I watched videos online and started to think that CrossFit was only for elite athletes. This was a mistake! Although, top CrossFit athletes are exciting to watch, they represent the top one percent of the sport. I soon realised that the majority of people doing CrossFit are actually just like me.... Regular people, working on their fitness!"


What has been your proudest moment since working with us?


"My proudest moment was the re-test of my baseline fitness tests at the end of the program. I was amazed to see that I had more than doubled my bleep test score and shaved six minutes off my original WOD time. That really showed me how far I had come, and how much I had improved!"


Would you recommend this program? if so, why?


"I would definitely reccomend this program and here's why: Through the coaching that CrossFit 470 has provided, my overall fitness has immensely improved due to the private coaching and guidance I received. Over the ten weeks I truly became more aware of my form and understanding the movement of my body; so this really "up'd my game" a lot! It would have taken me a huge amount of time to recognise that I was doing things incorrectly in my 'globo-gym', the coaches at CrossFit 470 really encourage you to strive for the best you can be, and support you throughout the whole process. I would highly recommend this program if you want to get the results you've been hoping for, in a super positive and supportive community of like minded people!"

Rhys Lloyd

How It Works




Once accepted onto the program you will be contacted to arrange a consultation. We will go through a detailed questionaire to give us a clear picture of your overall health, nutritional history and lifestyle.     

Private Coaching


You will receive three private coached sessions per week over the ten week program. We will assess your questionarrie and create a plan to achieve your results.   



You will have an opportunity to check-in with your coach via email each week, as well as, access to a private Facebook group for additional support and motivation.  

New Program


Body Composition Test


Body fat testing is a great way to have an accurate metric for your body composition. How you look and feel is probably far more important than a number on a sheet of paper but this data will help provide clear results and track your progress. Photos are optional but highly recommended. 

Nutrition Guidance


We will calculate the amount of food you should be eating based on your body composition test and teach you how to easily prepare your meals. We are not going to tell you to just eat chicken and broccoli for 10 weeks!


"Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime.




At the end of the ten week cycle we will re-test your baseline workouts along with your body composition test and give you your results. 


You will get an opportunity to enrol on another 10 week program following your awesome results!  

Connect With Us

Find Us

Units 2-4,

Compass Court,

Merthyr Tydfil Industrial Park,


Merthyr Tydfil,

CF48 4DR




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