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! 843-685-6764

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...

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...

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...

Thursday 3.26.15

Posted 26 Mar 2015 in WOD

** Reminder: We will be closed this afternoon for RIck & Natasha’s Wedding!

a. Row x 60 cal
b. Wall ball x 50
c. Mtn. Climber x 40/leg
d. Kb Snatch x 30 (15 per arm)
e. Pullups x 20
f. OH squat x 10

Upper of your choice


Wednesday 3.25.15

Posted 25 Mar 2015 in WOD

Skill: C&J – Build to a 1rm

Strength: Front Squat 3×3

Wod: 10-8-6-4-2

a. Thruster

b. Burpee Box Jump

Tuesday 3.24.15

Posted 24 Mar 2015 in WOD

Skill: Strict Pullup – Strict Dip – Strict Leg Leg

Strength: Upper – 5/3/1 progression


Buy In: 400m Run

then: 15-12-9-12-15

a.  KB Swing

b. TTB


Cash Out: 400m Run

Thursday 3.19.15

Posted 19 Mar 2015 in WOD

Wod – CF Open Active Recovery:

3 rds of:

a. Wall Ball x 10

b. Pull-ups x 10

c. Run x 1 lap

Upper Body Push – 5/3/1 progression


Extra Credit

a. Sled Drag

b. Odd Object Carry

Wednesday 3.18.15

Posted 18 Mar 2015 in WOD

For Time:
a. 50 cal row
b. 50 Kb swings
c. 25 box jumps
d. 25 Burpees

2. Clean & Jerk

Tuesday 3.17.15

Posted 17 Mar 2015 in WOD

1. L-Sit Challenge
2. Strength: Upper -5/3/1 progression

Wod – 3rft
a. 400m run
b. TTB x 15
c. Hspu x 9

Monday 3.16.15

Posted 16 Mar 2015 in WOD

1. Snatch Skill

2. Squat – 5/3/1 progression

a. Box Jump x 21
b. Burpee x 15
c. OHS x 9

Tuesday 3.10.15

Posted 10 Mar 2015 in WOD


AMRAP x 12

a. 20 Jumping Lunges (10/leg)

b. 20 RKBS – 70/50

c. 20 HR Pushups


Upper or Lower 5/3/1

Read More / -
Page 1 of 14312345»102030...Last »
Copyright, CrossFit Vengeance Surfside Beach, SC 2011 to present. 843-251-7175