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...

Tuesday 2.2.16

Posted 01 Feb 2016 in WOD

1. Press: 70% x 10, 75% x 8, 80% x 6-10

Wod
25 Burpees
25 Power Cleans
25 Burpees

EMOM x 5 wall ball shots

Monday 2.1.16

Posted 31 Jan 2016 in WOD

1. Squat: 70% x 10, 75% x 10, 80% x 10

Wod
4 RFT
a. Box Jump x 15
b. Power Snatch x 12
c. TTB x 9

Tuesday 1.19.24

Posted 19 Jan 2016 in WOD

1. Press: 60% x 10, 65% x 10, 70% x 10

Wod
EMOM x 15min, cycling movements
a. Ring Dip
b. Box Jump
c. Pull-ups

Read More / -

Monday 1.18.16

Posted 18 Jan 2016 in WOD

1. Squat – 60%, 65%, 70% x 10

2. WOD: EMOM x 15min, cycling movements (50 sec on/10 off)

a. Stationary Lunge
b. Inverted Row
c. Ab mat Sit-ups

Read More / -

Monday 1.11.16

Posted 11 Jan 2016 in WOD

1. Squat – climb to a heavy single

2. WOD

3 rounds
a. KB Swing x 30
b. Pushup x 30

Then, Row 500m

Read More / -

Tuesday 1.5.16

Posted 05 Jan 2016 in WOD

1. Dynamic Warm-up

2. Press – 3 x 8 reps: 80%, 82.5%, 85%

Wod

500m Row
Ring Dip x 15
Pullups x 15

3 rounds

Read More / -

Monday 1.4.16

Posted 04 Jan 2016 in WOD

1. Dynamic Warm-up

2. Squat – 3 x 8 x 80%, 82.5%, 85% of last week’s heavy 3.

Wod
400m Run
15-12-9
TTB
Lunge (per leg)
400m Run
9-6-3
TTB
Lunge (per leg)

Read More / -

Tuesday 12.29.15

Posted 29 Dec 2015 in WOD

1. Personal Skill

2. Strength: press, climb to a heavy 3

3. Wod:
Buy in: 400m Run
Then,
15,12,9
a. Strict dip
b. Pullup

Cash out: 400m Run

Read More / -
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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