Visitors

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!   scott.crossfitvengeance.mbs@gmail.com 843-685-6764
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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...

Friday 11.21.14

Posted 20 Nov 2014 in WOD

Strength Skill

Upper or Lower Barbell Movement of your Choice: Starting Strength or 5/3/1 template

Wod

LuRong Challenge # 2 – Retest

9 min AMRAP

20 Ground to Overhead

7 bar facing Burpees

15 Ground to Overhead

7 bar facing Burpees

10 Ground to Overhead

7 bar facing Burpees

5 Ground to Overhead

7 bar facing Burpees

AMRAP Ground to Overhead x remaining time

(Weights will remain the same as 1st attempt)

Thursday 11.20.14

Posted 19 Nov 2014 in WOD

Strength Skill

Upper or Lower Barbell – Starting Strength or 5/3/1

Wod

15 min AMRAP

5 Thrusters: 135/95

10 Pullups

15 Wall Balls 20/14

Wednesday 11.19.14

Posted 18 Nov 2014 in WOD

Skill

Mid Hang (position 2) Squat Snatch: 7 x 2

 

Wod

15-12-9

Handstand Pushup

Box Jump 24/20

Toes To Bar

 

Tuesday 11.18.14

Posted 18 Nov 2014 in WOD

Strength Skill

Upper or Lower Barbell movement of your choice – Starting Strength or 5/3/1

 

Wod

4 RFT

400m Row

8 Chest to Bar Pullups

40 Double Under’s

Monday 11.17.14

Posted 16 Nov 2014 in WOD

Strength Skill

Upper or Lower Barbell movement of your choice: Starting Strength or 5/3/1

 

Wod

AMRAP 7

3-6-9-12…

Power Snatches 115/80

Burpees

Friday 11.14.14

Posted 13 Nov 2014 in WOD

Strength Skill

Starting Strength

or

5/3/1

 

Wod

LuRong Challenge #1 – ReTest

Row x Max Calories x 4 min

1min rest

Amrap Pullups x 3 min

1 min rest

Amrap Squats x 2 min

1 min rest

Amrap Shoulder to Overhead x 1 min

 

Score: Total reps

Thursday 11.13.14

Posted 13 Nov 2014 in WOD

Strength Skill

Starting Strength – Upper or Lower of Your Choice

5/3/1 – Upper or Lower of Your Choice

 

Wod

21-15-9

Ring Pushup

Box Jump 24/20

400 m Run after each round

 

 

Wednesday 11.12.14

Posted 11 Nov 2014 in WOD

1. Snatch Skills

7 x 2 x High Hang Squat Snatch – Position 1

2. Clean & Jerk

7 x 2 x High Hang Squat Clean + Jerk – Position 1

WOD

EMOTM x 10 min

Odd: Russian KB Swing x 20 (70/53)

Even: DU’s x 20 (60 Singles)

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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