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 8.5.15

Posted 04 Aug 2015 in WOD

Weightlifting – Clean & Jerk

a. Technique Primer

b. EMOM x 10 min – starting at 50%, build each set

Strength

Front Squat – 3 x 5 x 75% of Monday

Wod

3 RFT:

400m Run

21 TTB

12 HSPU

 

Tuesday 8.4.15

Posted 03 Aug 2015 in WOD

Skill

Goal Board / Weak point skill – Barbell, Gymnastics, General, etc. You select your skill!

Strength (week 9)

Push Press – Build to a heavy 3-5,

then,

3-5 sets x 3-5 reps x 90%

Wod – Benchmark

Isabel

30 Snatches for Time – 135/95

 

Monday 8.3.15

Posted 02 Aug 2015 in WOD

Weightlifting: Snatch

a. Technique Primer x 10 min

b. EMOM (starting at 50%) x 10 min: Snatch + OHS – build 5-10lbs per set.

Strength (week 9)

Squat – 3-5 sets x 5 reps

Wod

1. In 3 minutes complete:

a. 25 KB swings

b. 15 Burpees

c. AMRAP alternating KB snatches in remaining time (record this number)

Rest 1 minute

2. In 3 minutes complete:

a. 25 KB swings

b. 15 Burpees

c. AMRAP alternating KB Clean & Jerks in remaining time (record this number)

Rest 1 minute

3. In 3 minutes complete:

a. 25 KB swings

b. 15 Burpees

c. AMRAP goblet squats in remaining time (record this number)

 

Score = 1c + 2c + 3c

Friday 7.31.15

Posted 30 Jul 2015 in WOD

Midline

(at Trea’s request!)

“Bring Sally Up” – Overhead Squat

Strength (week 8)

Squat – Build to a 3 0r 5RM

Wod

For Time:

21 Thrusters – 95/65

21 KBS – 53/35

Run 400m

15 Thrusters

15 KBS

Run 400m

Thursday 7.30.15

Posted 30 Jul 2015 in WOD

Skill
Goal board/ weak point training (you select skill)

Strength
Close grip Bench Press: Heavy 3-5, then 3-5 sets x 3-5 reps.

Wod

8 min amrap:
a. Handstand Pushup
b. TTB

Into
8min amrap:
a. Farmer’s Walk
b. Sled drags / Prowler

Wednesday 7.29.15

Posted 28 Jul 2015 in WOD

Weightlifting

Clean & Jerk

Technique Primer (10 minutes): High Hang + Mid Hang + Full + Jerk

then,

EMOM x 10 min Building (starting at roughly 50-60%): 1 C&J, add 5-10 lbs per set.

Strength (week 8)

Front Squat: 3 x 3-5 x 75% of Monday

Wod

For Time with Teams of 2:

Row 5k, athletes switch every 250m

Tuesday 7.28.15

Posted 27 Jul 2015 in WOD

Skill

Goal Board / Weak Point skill work (you choose movement to work on)

Strength (week 8)

Push Press: Build to a heavy 3 or 5rm. Then, 3-5 sets x 3-5 reps x 90%

Wod

For Time:

1200m Run (4 Laps)

100 Squats

80 Sit-ups

60 Pushups

40 Pullups

Monday 7.27.15

Posted 26 Jul 2015 in WOD

Weightlifting

Snatch – Technique +

Build to a 1rm complex of:  High Hang + Mid Hang + Full Snatch

Strength (week 8)

Squat: 3 – 5 sets of 5 reps x 90% of previous Friday’s 5Rm

Wod

Buy In: 50 DU’s

then, 4 rounds of:

a. KB Snatch x 10 – 70/50

b. Box Jump Overs – 24/20

then,

Cash Out: 400m Run

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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