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 9.28.16

Posted 28 Sep 2016 in WOD

Weightlifting 

High Hang C&J

a. Establish a 1rm

b. 3×2+1×90% EMOM

c. 2×3+1×80% EMOM 

d. 1× amrap × 70%

#wcw

Helen

3rft 

400m Run 

21 kBS

12 pullups 

Tuesday 9.27.16

Posted 27 Sep 2016 in WOD

1. Sled Drag x 1 Lap

2. Squats: 

55% x 3

65% x 

75% x amrap 

80% x 1

85% x 1 

90% x 1 

55% x amrap w/ 2 count pause each rep)

Full Body Strength Accessory 

3 rounds, not for time

a. Odd object carry

b. Walking Lunge x 10/leg

c. Flat DB bench press x 8-12 reps

d. Posterior: back raise, ghr or reverse hyper x 15 reps

e. Single arm row x 12-15/arm 

Monday 9.26.16

Posted 25 Sep 2016 in WOD

Weightlifting 

1. High Hang Snatch

a. Establish a 1rm 

b. 3×2×90%

c. 2×3×80%

d. 1×amrap×70%

Wod 

3rft:

a. Run 1 Lap

b. 10 HSPU 

c. 10 Pull-ups 

d. 50 DU’s 

e. 10 Ring Dips

f. 10 TTB 

Thursday 9.22.16

Posted 22 Sep 2016 in WOD

Strength 

1.Deadlift – establish 1rm 

2. Bench Press 

a. establish 1rm

b. Amrap 185/105 – 135/65

Wod 

a. Personal Skill

b. Make-up Day 

Wednesday 9.21.16

Posted 22 Sep 2016 in WOD

Weightlifting 

a. C&J – 1rm

b. Clean 5rm

c. Clean 20rm 

#wcw

Anne

50-40-30-20-10

Du’s

Sir-ups 

Tuesday 9.20.16

Posted 20 Sep 2016 in WOD

Strength 

1. Squat – a. Establish a 1rm 

 b. Amrap set: men 100% bodyweight,  women 75% bodyweight 

2. Press – a. Establish a 1rm

b. Amrap x 75%

Wod 

3 rounds, not for time

a. Sled Drag x 2 trips (inside)

b. Strict Pullups x 15 total

c. Hip Circle x 15 steps left/right

d. Band pull apart x 25

e. Hollow Rock x 25

Monday 9.19.16

Posted 18 Sep 2016 in WOD

Weightlifting 

Snatch Baseline:

a. Establish a 1RM

b. Establish a 5 “touch & go” RM

c. Establish a 20 “touch & go” RM 

Wod

Run 800m

Row 50 Cal

Run 800m

Row 50 Cal

Wednesday 9.14.16

Posted 13 Sep 2016 in WOD

#PartnerWod 

Teams of 2:

1. 20 min prep & strategy  (note:partners can be of different Skill/Strength levels, use as much of the same equipment, but adjust/scale based on your abilities)

25 min AMRAP:

100 Wall Ball shots – 20/14

100 DU’S / 250 SU’s

80 Box Jumps – 24/20

80 TTB 

60 Pullups 

60 Burpees

40 Power Cleans

30 Jerks

20 Snatches 

10 Thrusters 

Barbell: 115/85

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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