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...

Monday 10.10.16

Posted 09 Oct 2016 in WOD

5:30am Class – canceled 

Open Gym: 8am – 11am & 4pm-6:30pm

*as of Sunday at 8pm, there was still no power.  We can use the daylight for open gym hours and catch up from the end of last week.  Regular schedule should resume Tuesday.

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Friday 10.7.16 & Saturday 10.8.16

Posted 06 Oct 2016 in WOD

Closed due to weather conditions. Regular schedule resumes Monday 10.10.16

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Wednesday 10.5.16

Posted 06 Oct 2016 in WOD

Strength 

1. Press

Strength Accessory 

3 rounds, not for time 

a. Strict Pullups x 10+

b. Sled Drag

c. Hollow Rock or Ab wheel x 20

d. Posterior x 20

e. Battle Rope x 25

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Tuesday 10.4.16

Posted 04 Oct 2016 in WOD

Weightlifting 

1. Mid Hang Snatch 

a. Establish a 1rm

b. 3×2×90%

c. 2×3×80%

d. 1×amrap×70%

Wod 

21-15-9

Power Clean  135/95

Box Jump 24/20

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Monday 10.3.16

Posted 02 Oct 2016 in WOD

Strength 

1. Hip Circle – 25 reps in all directions  (l/r, fwd/rev)

2. Squat

60% × 3

70% × 3 

80% × amrap 

85% × 1

90% × 1 

95% × 1 

60% × 2 count pause x amrap 

Strength Accessory 

a. Strict leg raise x 10

b. DB rdl’s x 10

c. Ring Pushup x amrap 

d. Goblet squat x 10

3 rounds 

Then, 

Farmer’s Walk x 4 min Challenge

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Saturday 10.1.16

Posted 02 Oct 2016 in WOD

Open Gym: 8-11am 

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Friday 9.30.16

Posted 02 Oct 2016 in WOD

#FridayFinisher 

With a partner:

100 Cal row Buy In

Then, 3 rds 

30 deadlifts

30 Burpees

30 wall ball shots 

Then, 

100 Cal Row Cash Out 

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Thursday 9.29.16

Posted 02 Oct 2016 in WOD

Strength 

Bench Press 

Strength Accessory 


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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