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 8.24.16

Posted 24 Aug 2016 in WOD

Weightlifting 

1. Muscle Snatch – EMOM x 5min x 55% – full, mid, high, mid, full 

2. C&J – EMOM x 5min x 55% – high hang x 2 + 1 

Wod 

For Time:

Row x 500m 

21 RKBS – 70/50

21 Burpees 

100 DU’s

15 RKBS

15 Burpees 

Run 400m

9 RKBS

9 Burpees 

Tuesday 8.23.16

Posted 23 Aug 2016 in WOD

Strength 

1. Squat – 5 x 3 x 90% – OT2

2. Press – 5 x 3 x 90% – OT2

Strength Accessory 

15 min Amrap 

a. Lunge x 10 per leg 

b. Strict Dip x 10-15

c. Strict Pullups x submax

d. Hollow Rock x 20

Monday 8.22.16

Posted 22 Aug 2016 in WOD

Weightlifting 

1. Snatch – Mid Hang x 3 reps x 75% – EMOM x 5min 

2. C&J – Mid Hang x 2 + 1 x 75% – EMOM x 5min 

Wod

3 RFT 

Run x 1 Lap

20 KB Snatches (10/side) – 53/35

10 TTB 

Friday 8.19.16

Posted 19 Aug 2016 in WOD

Weightlifting 

1. Snatch – EMOM x 5 min x 1-2 reps x 90%

2. C&J – EMOM x 5 min x 1-2 cleans + 1 jerk x 90%

#Friday Finisher

400m Run

21 Pullups

21 Box Jumps

100 DU’s

15 Pullups

15 Box Jumps

500m Row

9 Pullups

9 Box Jumps

Wednesday 8.17.16

Posted 17 Aug 2016 in WOD

Weightlifting 

1. Snatch – EMOM x 5 min x 3 reps x 70 % x high hang 

2. C&J – EMOM x 5 min x 3+1 x 70 % x high hang

Wod 

4rds:

12 Deadlifts 185/125

12 Burpees

12 KBS 53/35

12 Wall Ball Shots 20/14

Tuesday 8.16.16

Posted 16 Aug 2016 in WOD

Strength 

1. Squat – 4x6x80% x every 2.5min 

2. Press – 4x6x80% x every 2.5min

Strength Accessory Wod

4min EMOM  per station, 1 min transition 

a. Sled Drag – fwd/rev – climbing

b. Strict Pullups – Ladder, start at 50%

c. Landmine – sets of 10 per side

Monday 8.15.16

Posted 15 Aug 2016 in WOD

Weightlifting 

1. Snatch – EMOM x 5 min x full + Mid Hang + OHS x 80%

2. C&J – EMOM x 5 min x full + Mid Hang + FS + Jerk x 80 %

Wod 

For Time: 

30 TTB 

Run x 1 Lap

15 Thrusters – 95/65

Run x 2 Laps 

15 Thrusters

Run x 1 Lap

30 TTB

Friday 8.12.16

Posted 12 Aug 2016 in WOD

Weightlifting 

1. Snatch – EMOM x  5 min x 3 reps x 75% – amrap final minute

2. C&J – EMOM x 5 min x 75% – amrap final minute 

#FridayFinisher 

5 rounds – 1 min rest between rounds

3 min amrap:

3 Dead lifts – 185/125

6 Pushups

9 Air Squats 

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