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...

Weekly Schedule: 7.28.14 – 8.2.14

Posted 27 Jul 2014 in WOD

Classes: 5:30am , 8am & 5:30pm – Please arrive 10-15 minutes prior to start of class.

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

 

Monday: Snatch*

Tuesday: Squat*

Wednesday: Clean & Jerk*

Thursday: Front Squat*

Friday: Max Out*

Saturday: Make-Up / Group WOD* @ 8am

 

*All training days include a devoted time & effort to the development of your strength & technical skills with the barbell.  Followed by each main event is a Wod that compliments the main movement.

 

Weekly Schedule 7.21.14 – 7.26.14

Posted 20 Jul 2014 in WOD

Group Class @ 5:30am, 8am & 5:30pm  – Please arrive 15 minutes prior to class.

Open Gym: 10am – 12pm , 3:30-5:30pm

 

Monday: Snatch, Squat & WOD

Tuesday: Strongman & WOD

Wednesday: Clean, Squat & WOD

Thursday: Strongman & WOD

Friday: Max Out

Saturday: Partner Wod @ 8am

Weekly Schedule: 7.14.14 – 7.19.14

Posted 13 Jul 2014 in WOD

Class Times: 5;30am, 8am & 5:30pm

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

 

Monday: Snatch – Squat (volume) – WOD

Tuesday: Strongman – WOD

Wednesday: Clean & Jerk – Squat (deload) – WOD

Thursday: Strongman – WOD

Friday: Max Out & WOD

Saturday: Team WOD

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Weekly Schedule: 7.7.14 – 7.12.14

Posted 06 Jul 2014 in WOD

Classes: 5:30am – 8am – 5:30pm

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

 

Skill – Strength & Conditioning Outline

Monday: Snatch (position 2) – Squat – Press *

Tuesday: Pull-ups – Dips & Pistols *

Wednesday: Clean – Front Squat – Push Press *

Thursday: Gymnastics Baseline *

Friday: Max Out *

Saturday: Strongman + Bodyweight *

 

* All workouts include a WOD finisher that is intended to compliment the skill & strength goal of the day.

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Weekly Schedule 6.30.14 – 7.5.14

Posted 29 Jun 2014 in WOD

Join Us to Train, Not Just Workout!

 

Class Wods @ 5:30am , 8am & 5:30pm – Please arrive 15 minutes prior to class to begin warm-up.

Open Gym: 10am – 12pm & 3:30 – 5:30pm.  Self-guided, self-motivated.  You are encouraged & welcomed to continue your own training program.  We have specialty equipment for: CrossFit, Weightlifting, Powerlifting & Strongman.

General Skill, Strength & Conditioning Outline:

Monday: Snatch – Position 1 & 2 , Squat & Press*

Tuesday: Conditioning WOD

Wednesday: Clean – Position 1 & 2, Front Squat & Bench Press*

Thursday: Conditioning WOD

Friday (July 4th): We will be holding 1 class @ 7:30am.  Please sign-up on the board or email to confirm.  Based on the number of participants, this will most likely be a partner/team wod.  Please join us for a great time!

Saturday: Class @ 8am

*Skill & Strength days always include a method to get your heart rate jacked!

 

 

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Weekly Schedule 6.23.14 – 6.28.14

Posted 23 Jun 2014 in WOD

Class times are: 5:30am, 8am & 5:30pm

Open Gym: 9am – 11:30am & 3:30pm – 5:30pm

 

Monday: Clean *

Tuesday: Press *

Wednesday: Snatch*

Thursday: Bench Press*

Friday: Max Out & Benchmark Wod

Saturday: Group Wod

 

*Wod will be performed after main skill of the day.

 

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Weekly Schedule 6.16.14 – 6.20.14

Posted 15 Jun 2014 in WOD

Monday: Press*

Tuesday: Squat

Wednesday:Bench*

Thursday: Snatch*

Friday: Bench Mark Wod* – Morning Wods Only

Saturday: 8am – 10am Only*

 

* Wod to follow main lift.

 

Friday afternoon I will be traveling to the Sorinex Summer Strong Seminar in Columbia, SC.  All afternoon classes & Open Gym will be postponed.  Coach Andrew will be in Saturday, to run our 8am group and have a 1 hour Open Gym.

 

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Weekly Schedule 6.9.14 – 6.13.14

Posted 08 Jun 2014 in WOD

Class Times:  5:30am – 8am – 5:30pm (please arrive roughly 15 min prior to start of class)

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

Strength Schedule:

Monday: Squat*

Tuesday: Press*

Wednesday:Deadlift*

Thursday: Recovery/Make-Up*

Friday: Max Out *

 

*There is a WOD after each main lift of the day.*

Saturday: We will be closed this Saturday & Sunday.  Coach Andrew & I will be competing in CrossFit UpDog’s Salt Games. (www.thesaltgames.com)   Please come out and cheer us on!

 

 

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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