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...

Monday 6.29.15

Posted 28 Jun 2015 in WOD

Weightlifting
Snatch

Strength
Squat: 5×5

Wod
3 rds:
a. Walking Lunge x 15 per leg
b. Kb swing x 25
c. Hollow Rock x 35

Into: 3 trips on Prowler

Saturday 6.27.15

Posted 26 Jun 2015 in WOD

Open Gym: 8am-11am

Visitors welcome!  Continue your training while you’re in town.

Friday 6.26.15

Posted 26 Jun 2015 in WOD

Max Out Friday!

Strength

Squat – Build to a 5rm

Wod

For Time:

50 Wall Balls

40 Power Snatches 95/65

30 Box Jumps

20 TTB

10 Burpees

Thursday 6.25.15

Posted 25 Jun 2015 in WOD

Skill

“Goal Board” skill work

Strength

Close-Grip Bench Press: Heavy 5, then 4x5x90%

Wod

3 RFT

50 DU

10 HSPU

15 Pull-ups

20 Ab Mat Sit-ups

Extra Credit

Sled Drags & Carry

Wednesday 6.24.15

Posted 23 Jun 2015 in WOD

Weightlifting
Clean & Jerk

Strength
Front Squat w/ 2 count pause – 3×5 x 65,70,75% of Monday’s squats

Wod
EMOM x 10 min
a. Power clean
b. Front squat
c. Push Press
d. Squat
e. push or split Jerk

Tuesday 6.23.15

Posted 23 Jun 2015 in WOD

Skills
‘Goal Board’ practice. Work on an individual component to a specific goal of your own.

Strength
Push Press: Heavy 5, then 4x5x90%

Benchmark Wod
Helen

Monday 6.22.15

Posted 21 Jun 2015 in WOD

Weightlifting
Snatch

Strength
Squat – 5×5 (add 5lbs from last week)

Wod
10 min AMRAP

a. Burpee x 9
b. Kb Snatch x 12 (6/side)
c. TTB x 15

Saturday 6.20.15

Posted 20 Jun 2015 in WOD

Open Gym: 9am-11am

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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