Visitors

Traveling to the Myrtle Beach area?  Join us for a WOD or continue your training program during Open Gym.     Class Times: 5:30am, 8am & 5:30pm.  Please arrive 15 minutes prior to class for waiver & warm-up. Open Gym (October-March): 9am – 11am & 3:30pm – 5:30pm Class Fee: $20 (daily) or $50 (weekly) Open Gym Fee: $10 (daily) or $35 (weekly)    Any questions, please ask!   scott.crossfitvengeance.mbs@gmail.com 843-685-6764
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Train Like An Athlete

At CrossFit Vengeance, our programming is geared toward constantly varying the workouts through intensity, weight, and duration.  The constant variation of workouts allows for continuous muscle confusion and improvement both metabolically and muscularly.  Intensity is the key toward continued physical preparedness and adaptation to skilled exercise movements.  The group dynamic at CrossFit Vengeance adds the intensity element, weather competing against your spouse, friend, or another athlete; you push yourself harder than ever before.   By programming the workouts to be constantly...
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A Results Oriented Organization Since 2010

Our workouts are designed to make you bigger, faster, and stronger while emphasizing safety through proper technique, repetition, and observation.   The workouts are designed with all strength and skills levels in mind.  Beginners and elite athletes will benefit equally as they progress through the WOD’s at there individual pace.  At CrossFit Vengeance we accept all skill levels and encourage all those wanting to excel physically in life to attend a CrossFit class and experience a workout unlike any...

We Are CrossFit

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. At CF Vengeance you are more than a gym member, you’re FAMILY.  We know your name, birthday, and fitness goals.  We form friendships that extend beyond the box and into the community.  Many of our members gather for social gatherings such as BBQ’s, social gatherings at other...
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CrossFit Vengeance

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. So what is CrossFit and is it right for me?  CrossFit is perfect for anyone and everyone committed to getting into optimal physical  condition.  This does not mean you have...

Thursday 12.18.14

Posted 17 Dec 2014 in WOD

1. Row: 4 x 500m – Rest same as time to complete 500.

2. Barbell Strength Skill

3a. Sled Drag
3b. Odd object carry

Wednesday 12.17.14

Posted 16 Dec 2014 in WOD

Wod

5 rounds of:

a. KB Swing x 9 – 70/45

b. Hand stand pushup x 6

c. Power clean x 3 – 135/95

Barbell Power Skill

Snatch

Clean & Jerk

Tuesday 12.16.14

Posted 15 Dec 2014 in WOD

Class Times: 5:30am , 8am , 5:3opm

Wod

21-15-9-15-21 of the following:

a. Wall Balls, 20/14

b. Pull-ups

Barbell Strength Skill

Upper or Lower strength movement of your choice: Starting Strength or 5/3/1

 

 

 

Monday 12.15.14

Posted 14 Dec 2014 in WOD

Wod

12 Min AMRAP

a. KB Snatch x 20 (10 per arm)

b. Box Jump x 20

c. Toes to Bar x 20

 

Strength Skill

Barbell lift of your choice: Starting Strength or 5/3/1

 

 

Friday 12.12.14

Posted 11 Dec 2014 in WOD

1. LuRong Challenge #4 – Retest

2. Barbell Strength Skill

Thursday 12.11.14

Posted 11 Dec 2014 in WOD

1. 10 Min Amrap

a. Sled Drag

b. Carry

 

2. Barbell Strength Skill

 

Wod

a. Row x 10 Cal

b. 10 Burpees

EMOM x 10 Min

Wednesday 12.9.14

Posted 09 Dec 2014 in WOD

Power Skill

Snatch

Clean & Jerk

Wod

21-15-9

a. Squat-Clean Thruster

b. Toes to Bar

 

 

Tuesday 12.9.14

Posted 08 Dec 2014 in WOD

Strength Skill

Barbell skill of your choice

Wod

10 min AMRAP

a. Handstand Pushups x 5

b. Burpee Box Jump Overs x 10

c. Ab mat sit-ups x 15

d. Double Under x 20

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CROSSFIT VENGEANCE - MYRTLE BEACH SOUTH

CROSSFIT VENGEANCE SERVING MYRTLE BEACH, SC - SURFSIDE BEACH, SC - MURRELLS INLET, SC - NORTH MYRTLE BEACH, SC