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...

Saturday 4.19.14

Posted 18 Apr 2014 in WOD

5 rounds of:

1a. Farmer’s Walk x 2 laps

1b. Sled Drags x 2 laps

1c. Ring Pushups x 20 reps

1d. GHD / Back Extensions x 20 reps

1d. Ring Rows x 20 reps

then

Partnered Row 4k – Alternate every 500m

Max Out Friday 4.17.

Posted 18 Apr 2014 in WOD

1. Snatch – 15 min to build to a 1RM from Position 1 &/or 2

 

2. Deadlift – 5RM

 

3a. KB Snatch x 15

3b. Wall Ball x 15

8 min AMRAP

Thursday 4.17.14

Posted 16 Apr 2014 in WOD

Skill: OH Squat

Strength: Front Squat: 5 x 5 x across

 

WOD: For time: 21-15-9-15-21

-Row x Cals

- Pushups

- KB Swings

Wednesday 4.16.14

Posted 15 Apr 2014 in WOD

1. Snatch ( Skill &/or 1 rep x every 12 sec)

2. Jerk (from rack): 5 x 3 x build up

3. AMRAP x 5min x Burpees

Tuesday 4.15.14

Posted 14 Apr 2014 in WOD

1. Squat: 5 x 3 x Build Up

 

5 RFT:

-Wall Balls x 10

-Pull-Ups x 5

- Box Jumps x 10

 

Saturday 4.12.14

Posted 12 Apr 2014 in WOD

Class WOD @ 8am – Open Gym 9am-12pm

 

Option A

-Any missed Strength / WODs

Option B

- Vengeance Games WOD Prep

Option C

With a partner complete

-75 wall bals 20/14

-50 kb swings 70/54

- 25 burpee box jumps 24/20

 

Friday 4.11.14

Posted 10 Apr 2014 in WOD

1. Deadlift – 3 RM

 

2. “Grace” – Ground to Overhead x 30 x time

Thursday 4.10.14

Posted 10 Apr 2014 in WOD

1. Front Squat x 5 x 3 x Build Up

 

Then:

3 RFT

150 Single-Unders

25 Air Squats

25 Cals on Rower

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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