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...

Tuesday 9.13.16

Posted 13 Sep 2016 in WOD

Strength 

1. Squat – 75% x 5, 85% x 3, 95% x 1

2. Press – 75% x 5, 85% x 3, 95% x 1

* we will max out next week!

Strength Accessory 

DB complex: perform 3 rounds, try to go unbroken each round. Rest up to 2 min between rounds. You select the weight.

a. DB Push Press x 10

b. Alt. Rev. Lunge x 5 per leg

c. DB Deadlift x 10 (all 4 points of bells make contact)

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Monday 9.12.16

Posted 11 Sep 2016 in WOD

** 8am class will be shifted to Open Gym format** 

Weightlifting 

1. Power Snatch + Mid Hang (squat) Snatch + OHS – EMOM x 5min x 75%

2. Power Clean + Mid Hang (squat) Clean + Jerk: EMOM x 5min x 75%

Wod 

5 RFT 

a. RKBS x 20 – 70/50

b. Ring Dip x 10

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Saturday 9.10.16

Posted 10 Sep 2016 in WOD

Open Gym – 8am – 11am 

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Friday 9.9.16

Posted 09 Sep 2016 in WOD

Weightlifting 

1. Snatch: 5×1×90%×EMOM × 5min 

2. C&J: 5×1×90%×EMOM × 5min 

#Friday Finisher

For Time:

3 rounds x Cindy

1 round x DT 

2 rounds x Cindy

1 round x DT

1 round x Cindy

1 round x DT

155/105

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Thursday 9.8.16

Posted 09 Sep 2016 in WOD

Strength 

1. Front Squat: 5×5×85%

2. Bench Press: 5×5×85%

Wod 

a. Personal Skill 

b. Make-up Day 

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Wednesday 9.7.16

Posted 07 Sep 2016 in WOD

Weightlifting 

1. Snatch – Mid Hang × 3 reps × 70% × EMOM × 5min 

2. C&J – Mid Hang × 2+1 × 70% × EMOM × 5 min 

Wod

Running Clock..

4 min amrap 

30 DU’s 

15 Thrusters 95/65

@ 5:00

4 min amrap 

15 Cal Row

15 Power Cleans 95/65

@ 10:00 

Run 1 Lap 

15 Deadlifts 95/65

Score: total barbell reps 

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Tuesday 9.6.16

Posted 05 Sep 2016 in WOD

Strength 

1. Squat – 5 x 5 x 85%, every 3rd minute

2. Press – 5 x 5 x 85%, every 3rd minute 

Strength Accessory 

3 rds, not for time

a. Sled Drag x mailbox & back

b. Hollow Rock x 30 reps

c. Band Pullaparts – 15 up/15 down

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Monday 9.5.16

Posted 05 Sep 2016 in WOD

All Classes & Open Gym times are postponed for today. Regular schedule resumes Tuesday.

Have a fun, safe Labor Day!

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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