**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!...

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...

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...

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 11.25.15

Posted 25 Nov 2015 in WOD

Personal Skill Dev.

15-20 min to work on a skill, movement or domain of your choice.


Deadlift (or 2nd squat variation of your choice) 3 x 5 climbing, or across.


12 Min Amrap:

Strict Ring Dip x 10

RKB Swing x 15 – 70/50

DU’s x 25

Tuesday 11.24.15

Posted 24 Nov 2015 in WOD

Personal Skill Dev.

15-20 to work on a skill, movement or domain of your choice


Push – Upper body press variation of your choice – 3 x 5 x across & / or climbing.



For Time: 30 Ground to Overhead  – 135/95


Monday 11.23.15

Posted 23 Nov 2015 in WOD

Health & Fitness

1. Personal Skill Dev.

15 min to work on a particular skill, movement or domain.

2. Strength

Squat variation of your choice (bs, fs, oh, etc.): 3 x 5 (climbing or across)

3. Wod

Buy In: 500m Row

then, 3 rounds of:

a. DB Step-Ups x 10 per leg – 25’s/15’s

b. CtB Pull-Ups x 10


Cash Out: 500m Row

Friday 11.20.15

Posted 20 Nov 2015 in WOD

Health & Fitness

Personal Skill Dev.

Work on a  skill / goal of your choosing.


Push – 3 x 5 – Select a pressing variation (bench, press, push press, incline, etc)


5 Rounds:

a. Wall Ball x 10

b. TTB x 10

c. DU’s x 20

Thursday 11.19.15

Posted 19 Nov 2015 in WOD

Health & Fitness

Personal Skill Dev.

Select a goal / skill that you would like to work on x 15 – 20 min


Deadlift (or 2nd squat variation) – 3 x 5



a. Goblet Squat x 9 – dbl 53/ dbl 35

b. Ring Pushup x 15

c. Row x 21 Cal

Wednesday 11.18.15

Posted 18 Nov 2015 in WOD

Health & Fitness

Active Recovery & / or Make – Up Day

Tuesday 11.17.15

Posted 17 Nov 2015 in WOD

Health & Fitness

Personal Skill Dev.

20 minutes to practice a particular skill of your choice


Push Variation of your choice (bench press, press, push press, etc.): 3 x 5 – build to a weight that feels appropriate for the rep range


Helen – 3RFT

a. Run x 400m

b. KB Swing x 21

c. Pullup x 12

Monday 11.16.15

Posted 16 Nov 2015 in WOD

Note from Scott,

* Programming update:  This week, I will be giving a test drive for a few different options regarding the programming you use.  We all know and recognize that we are individually built, we have different skill sets, and of course we have our own goals.  To help deliver the the results that I know you want & work hard for, I’d like to layout 3 training templates.   Based on your personal interest, I would like you to select an option that best suits you and your goals.  When you come in to train, you will simply follow that plan.  There will be some adjustments I’m sure, so nothing is set in stone.  Your feedback will be greatly appreciated. I look forward to the change!

Template 1:  Health & Fitness

Template 2: Strength & Performance

Template 3: Weightlifting


Health & Fitness

Mobility & Prep

Group Warm-Up / Stretch

Skill Development

Spend 15 Minutes working on an individual skill of your choice that you would like to develop.  This can range from: more mobility, weightlifting, DU’s, body weight based drills, etc.


Choose a SQUAT variation of your choice – “Back” Squat, Front Squat, Overhead Squat, Split-Squat, Box Squat, SSB Squat, etc.. : 3 sets x 5 reps.  Work up to a weight that feels appropriate.


12 Minute AMRAP

a. KB Snatch x 8 per arm

b. Box Jump x 10

c. DU’s x 30



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