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 9.7.15

Posted 06 Sep 2015 in WOD

Closed for Labor Day.  Regular class & Open Gym schedule resumes Tuesday.

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Friday 9.4.15

Posted 04 Sep 2015 in WOD

Midline 

a. Hollow Rock x 40

b. Sit-up x 30

c. Landmine x 20 per side

Strength

Squat – Establish a 1rm

Wod

3 RFT

400m Run

9 HSPU

6 C2B Pullups

3 Power Snatches 135/95

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Thursday 9.3.15

Posted 03 Sep 2015 in WOD

Goal / Skill

Attempt / work on your individual goal.

Strength

Bench Press (competition grip) – Establish a 1rm

then,

Max Rep test: 135/95

Active Recovery Wod

10 min amrap:

a. Sled Drag – fwd/reverse x 120′

b. odd object carry – x 120′

* For those that have trained Mon-Wed, spend time using foam rollers, lax balls, bands, etc. to mobilize & stretch.

* For those that need to make up a weightlifting, strength, or benchmark test – please be prepared to do so.

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Wednesday 9.2.15

Posted 02 Sep 2015 in WOD

Weightlifting – Clean & Jerk

20 min to establish a 1 rm

 

Wod

Buy In: Front Squat x 10 – 135/95

then, 3 rounds

a. Wall Ball x 12

b. Burpee x 12

Cash Out: Front Squat x 10 – 135/95

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Tuesday 9.1.15

Posted 01 Sep 2015 in WOD

Skill/goal board
Attempt to complete your goal from the board!

Strength
Push press: establish a 1rm

Benchmark
Jackie – For time:
1k row
50 thrusters 45/35
30 pullups

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Monday 8.31.15

Posted 30 Aug 2015 in WOD

The culmination of our summer long strength & skill cycle is upon us.  This entire week, we will be testing our maxes on the following:  Snatch, Clean & Jerk, Squat, Push Press, Bench Press.  Optional: Deadlift, Strict Press, Front Squat.  Based on your schedule, it may require that two lifts be performed on the same day.  If this is the case, please let me know.  You will be responsible for completing all lifts within the week.

 

Weightlifting – Snatch

20 minutes to establish a 1rm

Strength

Squat – Volume deload:  5 sets of 5 reps x 65% of Friday

Wod

5 rounds, not for time.

a. Box Jump x 10

b. Push-Ups x 10

c. TTB x 10

 

 

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Friday 8.28.15

Posted 28 Aug 2015 in WOD

Midline

a. Hollow Rock x 50

b. Landmine x 50 (25 per side)

c. Good Morning w/ empty Bar: 5 x 10

Strength (week 12)

Squat – Build to a 3 or 5 Rep Max

Wod

21-15-9

a. Power Clean- 135/95

b. Burpee

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Thursday 8.27.15

Posted 27 Aug 2015 in WOD

Skill
Goal Board / Weak point practice (barbell, gymnastics, general)

Strength
Close grip Bench press: Build to a 3 or 5 Rm. Then, 3-5 sets x 5 reps x 90%

Wod
5 rounds

a. KB Snatch x 10 (5 per side) – 70/50
b. Row x 20/15 Cal
c. Ab mat sit up x 25

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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