Visitors

VISITORS: WE REQUIRE VISITORS HAVE 4 MONTHS OF CROSSFIT EXPERIENCE BEFORE ATTENDING A CLASS. IT’S A GREAT IDEA TO RESEARCH OUR MOVEMENTS BEFORE CLASS TO HAVE A GENERAL IDEA OF WHAT’S EXPECTED. WE ARE MYRTLE BEACHES LARGEST AND FIRST SOUTHEND BOX, LOCATED EAST OF THE WATERWAY, AND EASILY SEEN FROM US 17 BY-PASS. OUR 4000 sqft FACILITY IS EQUIPPED WITH 3 RESTROOMS, TONS OF PARKING, 22ft CEILINGS AND SUPER EASY TO LOCATE. BONUS….OUR FACILITY IS AIR CONDITIONED AND HEATED....
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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...

Tuesday 9.2.14

Posted 01 Sep 2014 in WOD

1. Squat – 8Rm , then 90% x 8 , 90% x 8

 

then,

3 Rounds for time

2a. KB Snatch x 20

2b. DU’s x 50

Friday 8.29.14

Posted 29 Aug 2014 in WOD

Max Out Friday

 

1. Barbell Lift of your choice:  Build to a 5RM

then, 90% x 5

then, 90% x 5

 

2. 10 minute AMRAP

8 Burpees

8 Toes To Bar

8 Box jumps 24/20

Thursday 8.28.14

Posted 28 Aug 2014 in WOD

Strongman Thursday: 2 min AMRAP per station & rotate. 2 rounds

 

1a. Farmer’s Walks

1b. Sled Drags

1c. Stones

1d. Log Clean & Press

1e. Tire Flips

 

 

Wednesday 8.27.14

Posted 27 Aug 2014 in WOD

Class Time: 5:30am , 8am & 5:30pm

 

1. Deadlift: Build to a 5Rm

 

then,

 

21-15-9 of:

a. Deadlift x 60% of 5rm

b. 400m run

Tuesday 8.26.14

Posted 26 Aug 2014 in WOD

1. Press: Build to a 10Rm

then 90% x 10 reps

then 90% x 10 reps

 

2. 5 RFT

5 Thrusters x 135/95

10 Pullups

Monday 8.25.14

Posted 24 Aug 2014 in WOD

1. Squat of your choice (Front/Back): Build to a 10Rm

then, 90% x 10 reps

then, 90% x 10 reps

 

5 rounds for time

2a. Power Clean x 10 reps: 135/95

2b. Barbell Burpee x 10 reps

Weekly Schedule: 8.18.14 – 8.23.14

Posted 17 Aug 2014 in WOD

WOD Time: 5:30am, 8am & 5:30pm.  Please arrive 15 minutes prior to begin warm-up.

Open Gym: 10am – 12pm & 3:30pm – 5:30pm.

 

Monday: Squat *

Tuesday: Press *

Wednesday: Deadlift *

Thursday: Strongman

Friday: Max Out

Saturday: Strength Skill of your choice *

* Each strength skill is varied based on intensity & reps week to week.  A WOD is performed after each strength skill.

 

 

 

 

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Weekly Schedule: 8.11.14 – 8.16.14

Posted 11 Aug 2014 in WOD

Class Time: 5:30am, 8am & 5:30pm

Open Gym: 10am-12pm & 3:30pm-5:30pm
Monday: Squat*

Tuesday: Press*

Wednesday: Deadlift*

Thursday: Strongman

Friday: Max Out

Saturday: Strength Skill make-up/your choice*

 

*All training days incorporate a wod after the main movement of the day. These wods are organized to incorporate a variety of accessory movements directed towards the main skill.

 

 

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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