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!...
20130930-175332.jpg

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...
20130922-120505.jpg

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 9.2.16

Posted 02 Sep 2016 in WOD

** Due to inclement weather, all afternoon classes have been canceled. Saturday will resume with Open Gym 8am -11am.   Thanks, drive safe!

Weightlifting 

1. Snatch – 5 x 1 x 95%

2. C&J – 5 x 1 x 95%

#FridayFinisher

Buy In: 50 KBS – 53/35

Into 3 rounds

a. HSPU x 10

b. Pullups x 12

c. Box Jump x 15 – 24/20

Cash Out: 50 KBS – 53/35

Read More / -

Thursday  9.1.16

Posted 02 Sep 2016 in WOD

Strength 

1. Front Squat – 3 x 10 x 75%

2. Bench Press – 3 x 10 x 75%

Wod 

Choose one:

a. Active Rest

b. Personal Skill 

c. Make-up wod/strength

Read More / -

Wednesday 8.31.16

Posted 30 Aug 2016 in WOD

WEIGHTLIFTING 

1. Snatch x EMOM x 5 min x 55% x 5 reps (positions-3,2,1,2 3)

2. C&J x EMOM x 5 min x 55% x 5 reps  (positions – 3,2,1,2,3 + jerk)

Wod 

for time:

21 Deadlifts 185/105

21 Burpees over the bar

100 DU’S 

15 Deadlifts

15 Burpees over the bar

75 DU’S 

9 Deadlifts 

9 Burpees over the bar

50 DU’S 

Read More / -

Tuesday 8.30.16

Posted 29 Aug 2016 in WOD

Strength 

1.Squat – 3 x 10 x 75% x OT3

2. Press – 3 x 10 x 75% x OT3

Strength Accessory Wod 

3 rounds, not for time:

a. Split Squat x 6 per leg

b. Strict Dip x amrap 

c. DB RDL x 12

d. Strict Pullups x amrap 

Read More / -

Monday 8.29.16

Posted 28 Aug 2016 in WOD

Weightlifting 

1. Snatch – EMOM x 5 min x 3 reps x 75%

2. C&J – EMOM x 5min x 2+1 x 75%

Wod 

Buy In: 50 Cal Row

Into: 15-12-9

a. Thruster – 95/65

b. TTB 

Then,

Cash Out: 800m Run 

Read More / -

Friday 8.26.16

Posted 26 Aug 2016 in WOD

Weightlifting 

1. Snatch – EMOM x 5min x 1 x 95%

2. C&J – EMOM x 5min x 1 x 95%

#FridayFinisher 

3RFT 

21 WB – 20/14

15 Pullups 

12 Box Jumps – 24/20

9 HSPU 

6 Deadlifts – 275/175

Read More / -

Thursday 8.25.16

Posted 25 Aug 2016 in WOD

Strength 

1. Front Squat – 5x3x90% – OT2

2. Bench Press – 5x3x90% – OT2

Active Recovery 

Option a: Farmer’s Walk + Sled Drag

Option b: Personal Skill

Option c: make-up Wod 

Read More / -

Wednesday 8.24.16

Posted 24 Aug 2016 in WOD

Weightlifting 

1. Muscle Snatch – EMOM x 5min x 55% – full, mid, high, mid, full 

2. C&J – EMOM x 5min x 55% – high hang x 2 + 1 

Wod 

For Time:

Row x 500m 

21 RKBS – 70/50

21 Burpees 

100 DU’s

15 RKBS

15 Burpees 

Run 400m

9 RKBS

9 Burpees 

Read More / -
Page 5 of 187« First...«34567»102030...Last »
Copyright, CrossFit Vengeance Myrtle Beach/Surfside Beach, SC 2011 to present. 843-685-6764

CROSSFIT VENGEANCE - MYRTLE BEACH SOUTH

CROSSFIT VENGEANCE SERVING MYRTLE BEACH, SC - SURFSIDE BEACH, SC - MURRELLS INLET, SC - NORTH MYRTLE BEACH, SC