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 Hard. Train Smart.

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...

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...
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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 11.7.16

Posted 06 Nov 2016 in WOD

1. Squat U: joint mobility, soft tissue mash, position work.

2. Front Squat: 5×5× RPE of 7 (rating of perceived exertion).

3. Barbell Complex: perform 10 reps of each movement non stop, rest 90 seconds before starting next round. 3 rounds total

Deadlift+Hang Clean+front squat+push press+squat.  95/65

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Thursday 10.27.16

Posted 27 Oct 2016 in WOD

Strength 

Bench Press 

62.5%×3

72.5%×3

82.5%× 20 total reps

Strength Accessory 

a. Yolk Carry 

b. CS row, lat pulldown – 15 reps

c. Prowler 

d. Ring Pushup, flat or incline dB press – 15 reps

e. Weighted Sit-ups x 15

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Wednesday 10.26.16

Posted 24 Oct 2016 in WOD

Weightlifting 

Mid Hang C&J

a. Establish 2rm

b. 3×2+1×90%

c. 2×3+1×80%

d. 1×amrap×70% (clean only)

#WCW

Isabel

30 Snatches for time 135/95

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Tuesday 10.25.16

Posted 24 Oct 2016 in WOD

Strength 

1. Squat

62.5%×3

72.5%×3

82.5%×amrap 

87.5%×2

92.5%×1

60%×8

70×8

80%×6

Strength Accessory 

a. Farmer’s Walk

b. Walking Lunge 

c. Battle Rope x 60s

d. ghr, back extension or reverse hyper

e. Landmine 

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Monday 10.24.16

Posted 24 Oct 2016 in WOD

Weightlifting 

Mid Hang Snatch 

a. Establish 2rm 

b. 3×2×90%

c. 2×3×80%

d. 1×amrap×70%

Wod 

21-15-9

a. Power Clean 

b. HSPU 

c. Run × 1 lap

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Wednesday 10.12.16

Posted 11 Oct 2016 in WOD

*UPDATE: We have power!! * 

Afternoon, regular schedule: open gym 3:30pm -5pm, class @ 5:30pm.

Lifts & wods are up on the board.  Get in and keep it going!

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Tuesday 10.11.16

Posted 11 Oct 2016 in WOD

* Without power *

Open Gym: 8am-11am & 4pm-dark 

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Monday 10.10.16

Posted 09 Oct 2016 in WOD

5:30am Class – canceled 

Open Gym: 8am – 11am & 4pm-6:30pm

*as of Sunday at 8pm, there was still no power.  We can use the daylight for open gym hours and catch up from the end of last week.  Regular schedule should resume Tuesday.

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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