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 Hard. Train Smart.

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...
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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...

Thursday 7.7.16

Posted 06 Jul 2016 in WOD

Odd Object 

Farmer’s Walk – AHAP – 400m 

Strength Stamina 

Every 90s x 10 sets x alternating movements 

a. Front Squat x 5 reps 

b. Upper Body Bridge x 10 reps per arm

Wod

Tabata – complete all 8 rds of 20/10 (work/rest) then shift.

a. Wall Ball  

b. Ring Row (horizontal) 

c. Box Jump 

d. Row x Cal 

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Wednesday 7.6.16

Posted 05 Jul 2016 in WOD

Weightlifting 
Snatch x 2 reps – every 90s, climbing (10 sets total)

Strength Stamina 

Every 90s, alternating movements x 10 rds total

a. Close Grip Bench Press x 5 reps

b. DB Deadlifts x 10

Gymnastics Wod

12 Min AMRAP 

a. 6 Strict Ring Dips

b. 9 Strict TTB 

c. 12 Pistols (6 per leg)

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Tuesday 7.5.16

Posted 04 Jul 2016 in WOD

Odd Object 

Waiter’s / Front Rack / Suitcase Carry – 5 min amrap

Strength Stamina 

Every 90s x 5 reps – alternating movements 

a. Squat – 75% (add 5lbs from last week)

b. DB Push Press x 10 reps – you select weight 

Wod 

EMOM x 12 min x amrap (50/10) x cycling movements x 3 rounds 

a. KB Snatch – 53/35

b.Alternating  Lunge – 53/35

c. Pullups 

d. Rest 


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Monday 7.4.16

Posted 03 Jul 2016 in WOD

No Classes Today

Have a fun, safe Independence Day!
*Regular schedule resumes Tuesday @ 8am

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Friday 7.1.16

Posted 30 Jun 2016 in WOD

Odd Object
Sand Bag / Keg Relay

Strength
Squat – Every 2nd Min x 10 min x 3 reps x your top 4’s weight from last week.

#FridayFinisher
2 RFT

3 Jerks
4 Front Squats    155/115
5 Power Cleans
20 Pullups
30 Pushups
40 Ab mat sit ups

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Thursday 6.30.16

Posted 30 Jun 2016 in WOD

Midline
Turkish Get-ups – 5 per side

Strength Stamina
EMOM x 10 min – alternating
a. Bench Press
b. RKBS x 30s amrap

Wod

a. Active Rest / Personal Skill

Or

b. Make-up Day

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Wednesday 6.29.16

Posted 29 Jun 2016 in WOD

Odd Object
Barbell Yoke Carry x 1 Lap

Strength Stamina
EMOM x 10 min x alternating
a. Deadlift x 5
b. Hollow Rock x 30s amrap

Wod
4 RFT
a. Power Clean x 10
b. Burpee over Bar x 10

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Tuesday 6.28.16

Posted 28 Jun 2016 in WOD

Midline
EMOM x 5 min
L-Sit x 30s

Strength Stamina
EMOM x 10 min – alternating
a. Push Press x 5 x 70%
b. Box Jump – amrap 30s

Wod
Buy In: 25 Cal Row
Then,
3 rds
a. DB thruster x 10
b. Pullups x 10
Then,
Cash Out: 25 Cal Row 

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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