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: 9am – 11am & 3:30pm – 5:00pm 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...

Monday 5.25.15

Posted 24 May 2015 in WOD

Memorial Day

A day we remember and embrace all those that gave the ultimate sacrifice for our freedoms today.

* 8am Hero Wod (our only class of the day)

Chris Kyle

3rft

a. KB swing x 40 – 53/35
b. Box Jump x 40 – 24/20
c. Thruster x 40 – 65/45
d. Foot elevated Pushups x 40 – 24/20

All members & visitors are welcome!

We will run two flights if necessary, with a time cap of 25 min per flight.

Friday 5.22.15

Posted 22 May 2015 in WOD

Midline
Turkish Get-ups

Strength
Deadlift

Wod
3rft

a. Wall ball x 20
b. Kb Snatch x 10 per arm
c. DU’s x 50

Thursday 5.21.15

Posted 21 May 2015 in WOD

1. Run x 800m

Strength

2. Bench Press: 4 x 4

Wod
20 min amrap

a. Odd object carry
b. Hollow Rock
c. TTB
d. Hammer
e. Sled Drag

* this is a active recovery day for those that have completed the past 3 days.  If you have not, select a Wod from earlier in week to perform.

Wednesday 5.20.15

Posted 20 May 2015 in WOD

Weightlifting
Clean & Jerk

Strength
Front Squat 4×4

Wod
21-15-9

a. DB thruster
b. Burpees

Tuesday 5.19.15

Posted 19 May 2015 in WOD

Midline
4 min Farmer’s Walk challenge

Strength
Press 4×4

Wod
4 rft

a. Row x 25 cal
b. Pushups x 25

Monday 5.18.15

Posted 18 May 2015 in WOD

Weightlifting
Snatch: 15 min to build & practice
Then, EMOM x 5 min x 2 reps

Strength
Squat 4×4

Wod
8 min Amrap

a. OH lunge x 10 per leg
b. Kb swing x 15
c. Sit-ups x 20

Friday 5.15.15

Posted 15 May 2015 in WOD

Midline
Turkish Get-ups + windmill: 10×1

Strength
Deadlift: build to a heavy 6

Wod
21-15-9

a. Front squat: 115/75
b. Push Press: 115/75
c. Run x 200m

Thursday 5.14.15

Posted 14 May 2015 in WOD

Midline
a. Walk walk x 15′
b. TTB x 10
c. Suitcase Deadlift x 10 per side

Strength
a.Bench press 4 x 6
b. Pullups x 4 x 6-8

Wod
4 RFT:

a. 25 cal row
b. Hspu x 10

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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