Last Wod 4-21-2012

VISITOR FRIENDLY

VISITORS WE ARE YOUR HOME AWAY FROM HOME WHILE VISITING THE GRAND STRAND. OFTEN CALLED THE “VISITORS” BOX, AND FOR GOOD REASON…..WE LOVE VISITORS. WE FIND IT EXCITING TO MEET AND TRAIN WITH GREAT PEOPLE FROM ALL OVER THE WORLD. WE REQUIRE VISITORS HAVE 4 MONTHS OF CROSSFIT EXPERIENCE BEFORE ATTENDING A CLASS. YOU MUST CALL OR EMAIL TO CONFIRM A CLASS TIME. WE LOOK FORWARD TO HAVING YOU! WE ARE MYRTLE BEACHES LARGEST AND ONLY SOUTHEND BOX, LOCATED...
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Special Guest Rob Orlando

For anyone in the Myrtle Beach area CrossFit Vengeance is the only place to work out. Bryan represents everything that is good about the CF community. If you’re a local or you’re traveling thru and looking for a place to wod please check him out @ CrossFit Vengeance - -Rob Orlando
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“CrossFit IS our Sport”

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...
Market commons 10-2011

Myrtle Beach’s Southend Affiliate

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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WE ARE CROSSFIT

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. At CF Vengeance you are more than a gym member you’re FAMILY.  We know your name, birthday, and fitness goals.  We form friendships that extend beyond the box and into the community.  Many of our members gather for social gatherings such as BBQ’s, social gatherings at other...
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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...
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BOX RULES 102

Be early.  If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class.  Those of you with smaller bladders  may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. When class is over its over. Usually the Coaches stay until the hour is over and are glad to help you with skills etc.  But respect their time and...

SATURDAY 11-26-2011

Posted 25 Nov 2011 in WOD

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WOD @ 0900hrs THE BOX WITH COACH LOVEDAY.

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FRIDAY 11-25-2011

Posted 24 Nov 2011 in WOD

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ONLY CLASS OF THE DAY 0830

1 REP MAX PUSH PRESS THEN……

WOD:

21-15-9

-95lb Front Squat,

-95lb Push Press,

- Burpee / Pull-ups

***Compare to 3/12/11 time****

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SURFSIDE BCH TURKEY TROT

Posted 23 Nov 2011 in WOD

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HAPPY THANKSGIVING!
PICK UP YOUR PACKET AT THE CFV TENT. RACE STARTS AT 0830

BLACK FRIDAY WOD @ 0830.
SATURDAY WOD 0900 @ THE BOX

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BLACK FRIDAY T-shirt SALE

Posted 22 Nov 2011 in WOD

BLACK FRIDAY SPECIALS
FOR ONE DAY ONLY BUY TWO T-SHIRTS FOR $32.00
HOODIE FOR $40.00
LONG SLEEVE T-SHIRTS $20.00
PAY FOR 6 MONTHS MEMBERSHIP IN ADVANCE AND RECEIVE 1 MONTH FREE!

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WEDNESDAY 11-23-2011

Posted 22 Nov 2011 in WOD

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Two Nineteen

10 Minutes to 1 Rep DEADLIFT

REST 3 Minutes

10,9,8,7,6,5,4,3,2,1 REPS OF
BODY WEIGHT DEADLIFTS
BOX JUMPS (24/20)
3 TOTAL ROPE CLIMBS
*Must complete Rope climbs after first set and before last

SCORE IS WOD TIME MINUS
YOUR 1 REP MAX OVER BODYWEIGHT
EX. WOD TIME 12:00 mins
DEADLIFT MAX 400- 200 (yr body weight)=200
12:00-200secs= 8:40 time.

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HOLIDAY SCHEDULE

Posted 21 Nov 2011 in WOD

THURSDAY 11-24. SURFSIDE BEACH TURKEY TROT 0830 @ PIER. CFV WILL HAVE YOUR PACKET AT RACE.

FRIDAY 11-25. BLACK FRIDAY WOD @ 0830 the BOX.

SATURDAY 11-26. WOD @ BOX 0900

MONDAY 11-28 1800hrs DOUBLE UNDER CLINIC @ BOX WITH COACH CANDIA OF CFOIB. LIMITED SPACE, CONFIRM TODAY

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TUESDAY 11-28-11

Posted 21 Nov 2011 in WOD

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“ONE EIGHT SEVEN”
6 Mins Wall Balls
6 Mins Power Snatches (75/55)
6 Mins Ring Push Ups
* 187 is California Police Code used for Homicides. Yes this one is gonna hurt.

RACE PACKS WILL BE PICKED UP BY CFV COACHES ON WEDNESDAY. ATHLETES CAN GET THEIR PACKETS FROM CFV ON RACE DAY.

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MONDAY 11-21-2011

Posted 20 Nov 2011 in WOD

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HELEN
3 rounds of:
400 meter run
21 1.5 pood kettlebell swings
12 pull-ups

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Copyright, CrossFit Vengeance Surfside Beach, SC 2011 to present. 843-251-7175

CROSSFIT VENGEANCE - MYRTLE BEACH SOUTH

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