Visitors

**We’ve Moved!!  New address is: 10764-7 Hwy 707, Myrtle Beach, SC, 29588     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: 9am – 11am & 3:30pm – 5:00pm Class Fee: $20 (daily) or $50 (weekly) Open Gym Fee: $10 (daily) or $30 (weekly)    Any questions, please ask!...
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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...

Wednesday 7.27.16

Posted 27 Jul 2016 in WOD

Weightlifting 

1. High Hang Snatch – 6x3x77.5% – EMOM 

2. High Hang Clean + Jerk – 6×2+1×77.5% – EMOM 

Wod

21-15-9

AKBS 

Burpee

50 DU’s after each round 

Friday 7.26.16

Posted 26 Jul 2016 in WOD

Strength 

1. Squat – 5×5 x 80% – every 2nd Minute – AMRAP final set

Rest 5 minutes 

2. Strict Press – 5×5 x 80% – every 2nd Minute – AMRAP final set 

Wod 

15 min AMRAP 

a. Split Squat x 10 per leg 

b. Inverted Row x 20

c. Hollow Rock x 25

Monday 7.25.16

Posted 24 Jul 2016 in WOD

Weightlifting 

1. Mid Hang Snatch – 8 x 2 x 85% x EMOM 

2. Mid Hang Clean – 8 x 2 x 85% x EMOM 

WOD 

3 RFT

15 OHS – 95/65

15 TTB

400m Run 

Saturday 7.23.16

Posted 23 Jul 2016 in WOD

Open Gym: 8am – 11am 

Friday 7.22.16

Posted 21 Jul 2016 in WOD

Weightlifting 

1. Snatch – 6 x 1 x 90% – EMOM 

Into..

2. Clean & Jerk – 6 x 1 x 90% – EMOM 

#Friday Finisher

For Time

10,9,8,7..1

a. Thruster – 95/65

b. Pullups 

Thursday 7.21.16

Posted 21 Jul 2016 in WOD

Strength 

1. Deadlift – 5 x 5 x 75%, every 2nd Min

Transition to,

2. Bench Press – 5 x 5 x 75%, every 2nd Min. Amrap final set.

Wod

Not for Time:

Buy In – Farmer’s Walk x 1 Lap

Then, 2 rds of

a. Pushup x 20

b. Weighted Step Up x 10 per Leg

c. Single Arm DB Row x 10 per Arm

Then,

Cash Out – Sled Drag x 1 Lap

Wednesday 7.20.16

Posted 20 Jul 2016 in WOD

Weightlifting 

With a running clock..

1. Mid Hang Snatch – 8 x 2 x 82.5% x EMOM

At the 12:00 marker, into

2. Mid Hang Clean – 8 x 2 x 82.5% x EMOM 

WOD 

For Time:

Run 3 Laps

21 TTB

21 RKBS 

Run 2 Laps

15 TTB

15 RKBS 

Run 1 Lap

9 TTB

9 RKBS 

Tuesday 7.19.16

Posted 18 Jul 2016 in WOD

Strength 

1. Squat – 5 x 5 x 75% – every 2nd Minute 

5 min recharge into,

2. Press – 5 x 5 x 75% – every 90s

Wod

15 Min AMRAP 

a. Pullups x 15

b.DB Walking Lunge x 10 reps per leg

c. Sit ups x 25

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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