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 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 5.6.16

Posted 06 May 2016 in WOD

Strength
Squat – climbing 3’s. Then, 3x3x65%

Wod
50 Wall Balls 20/14
25 DU’s
15 C&J 135/95
50 DU’S
15 C&J 135/95
25 DU’s
50 Wall Balls 20/14

Thursday 5.5.16

Posted 05 May 2016 in WOD

Strength
Push Press: Climbing 3’s, then, Strict press 5x3x60%.

Wod
20 Min AMRAP

a. Prowler or Sled x 1
b. Sandbag or Keg Carry x 1
c. Sledgehammer x 10 per side
d. Run x 1 Lap

Wednesday 5.4.16

Posted 03 May 2016 in WOD

Snatch Complex

Power Snatch + Hang Snatch + OHS
climbing 1’s

#WCW

‘Isabel’

30 Snatches for Time 135/95

Tuesday 5.3.16

Posted 02 May 2016 in WOD

Strength
Deadlift – climbing 3’s
Then, EMOM x 5 min x 3 reps x 80% of top 3.

Wod
21-15-9

Row x Cal
KB Swing 53/35
Burpee

Monday 5.2.16

Posted 02 May 2016 in WOD

1. Barbell Complex:
Power Clean + Front Squat + Push Press + Squat + Push Press: 5 sets x 5 reps: 115/85

Wod
For Time:
100 DU’s
40 Ring Pushups
30 TTB
20 Walking Lunges (per leg)
10 C2B Pull-ups

Tuesday 4.26.16

Posted 26 Apr 2016 in WOD

Strength
Front Squat – Climbing 2’s. Then, 75% x 3 x 5

Wod
3rft
20 Cal Row
15 RKBS 70/50
10 OHS – 95/65
5 strict HSPU

Monday 4.25.16

Posted 25 Apr 2016 in WOD

Weightlifting
Snatch x 2 – EMOM x 12 (climbing every 3rd minute)

Wod
5 RFT
a. 10 Wall Balls – 20/14
b. 10 Box Jumps 24/20
c. 10 TTB

Friday 4.22.16

Posted 22 Apr 2016 in WOD

Strength
Squat – 3,5,8

Wod
2 RFT
400m Run
25 Ring Dips
400m Run
25 AKBS 70/50

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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