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
20130930-175332.jpg

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...
20121002-195929.jpg

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...
20130922-120505.jpg

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 1.29.15

Posted 29 Jan 2015 in WOD

Wod

8 min AMRAP: 3, 6, 9, 12..

a. Wall Ball

b. TTB

c. Burpee

 

Strength

Upper or Lower of Your Choice

 

Wednesday 1.28.15

Posted 28 Jan 2015 in WOD

Wod

For Time:

50 Cal Row

21 Power Cleans

40 Cal Row

15 Power Cleans

30 Cal Row

9 Power Cleans

 

Strength

Upper or Lower of Your Choice

Tuesday 1.27.15

Posted 27 Jan 2015 in WOD

Wod

12 Min AMRAP:

a. HSPU x 10

b. KB Swing x 20

c. DU’s x 30

 

Strength

Upper or Lower of Your Choice

Monday 1.26.15

Posted 25 Jan 2015 in WOD

Wod

1. AMRAP x 3 min:

a. Burpee Box Jump Overs x 10

then,

AMRAP x 3 min:

a. Push-ups x 10

b. Squats x 10

then,

AMRAP x 3 min:

a. Chest to Bar Pull-ups x 5

b. Alternating Lunge x 5 Per Leg

 

Strength

Upper or Lower of Your Choice

 

Friday 1.23.15

Posted 23 Jan 2015 in WOD

Wod

5 RFT:

a. Power Clean x 9

b. Box Jump x 12

c. Row x Cal x 15

 

Strength

Upper or Lower of Your Choice

Thursday 1.22.15

Posted 22 Jan 2015 in WOD

Wod

Buy-In: 100 DU’s

then, 3 rounds of:

a. Thruster x 10 – 95/65

b. Pull-ups x 10

then,

Cash Out: Run x 800m

 

Strength

Upper or Lower of Your Choice

Wednesday 1.21.15

Posted 21 Jan 2015 in WOD

Wod

Individual or Partner: 800m Sled Drag

Strength
Upper or Lower of your choice

Extra Credit
1-2 accessory movements related to your weak points

Tuesday 1.20.15

Posted 19 Jan 2015 in WOD

Wod

For Time: 20-16-12-8-6-4

a. Power Snatch 95/65

b. Burpee

c. TTB

 

Strength

Upper or Lower of your choice

Page 1 of 14012345»102030...Last »
Copyright, CrossFit Vengeance Surfside Beach, SC 2011 to present. 843-251-7175

CROSSFIT VENGEANCE - MYRTLE BEACH SOUTH

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