Visitors

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 (October-March): 9am – 11am & 3:30pm – 5:30pm Class Fee: $20 (daily) or $50 (weekly) Open Gym Fee: $10 (daily) or $35 (weekly)    Any questions, please ask!   scott.crossfitvengeance.mbs@gmail.com 843-685-6764
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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...

10.6.14 – 10.11.14

Posted 06 Oct 2014 in WOD

Monday: Squat*

Tuesday: Press*

Wednesday: Deadlift*

Thursday: Snatch, Clean & Jerk*

Friday: Max Out*

Saturday: Make-Up Day / Open Gym

 

*All main movements have a WOD that is performed after.

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Tuesday 9.23.14

Posted 23 Sep 2014 in WOD

1a. Press – Build to 12 Rm , then 95% x 10 , 90% x 8

1b. Strict Pull-ups: Sub-max effort after every set

 

then, For Time:

30 Wall Balls 20/14

30 Box Jumps 24/20

30 KBS 70/53

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Monday 9.22.14

Posted 21 Sep 2014 in WOD

1. Squat Variation of Your Choice: Build to a 12RM, then 95% x 10, 90 % x 8

then,

 

25 Burpee Buy-in

then, 3 rounds:

10 thrusters

50 DU’s

25 Burpee Cash-Out

 

 

 

 

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Max Out Friday 9.19.14

Posted 19 Sep 2014 in WOD

1. Barbell Lift of your choice: Build to a 3rm, then 90% x 3, 90% x 3

 

then,

 

2. LuRong Paleo Challenge: Bench Mark 1: Capacity Test

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Tuesday 9.16.14

Posted 16 Sep 2014 in WOD

1. Press Variation of you choice: build to a 8rm.  Then, 90% x 8, 90% x 8

 

then, for time:

15 Pull-ups

400m Row

15 Handstand Pushups

800m Row

15 Handstand Pushups

400m Row

15 Pull-ups

 

 

 

 

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Monday 9.15.14

Posted 14 Sep 2014 in WOD

1. Squat Variation of your choice: Build to a 8RM, then 90% x 8, 90% x 8

 

then, AMRAP x 10 min

2a. Power Snatch x ascending ladder by 3’s (3,6,9 etc.) 115/75

2b. Burpees x ascending ladder by 3’s

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Wednesday 9.10.14

Posted 10 Sep 2014 in WOD

1. Power Clean + Hang Squat Clean: Build to a 1RM

2. Deadlifts: Build to a 10Rm

then, Not For Time:

3. Sled Drag x 1 lap

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Tuesday 9.9.14

Posted 09 Sep 2014 in WOD

 

1. Jerk from the rack: EMOM x 5 min

2. Press: Build to a 10 RM

then,3 RFT:

3a. Row 300m

3b. Wall Balls x 30

3b. Pull ups x 15

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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