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BOX RULES 101

Be early.  If you’re not early, you’re late. Give yourself enough time to change, and warm-up before class starts.  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. Check your ego at the door. Somewhere a high school kid is warming up with your PR. Clean up.  Put away your toys. Clean up your sweat, blood and puke....
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ATHLETE OF THE MONTH- FEB 2012

CROSSFIT VENGEANCE ATHLETE OF THE MONTH FOR FEB 2012 GREG S. Favorite Wod: Diane. Favorite lifts: hand stand push ups and push presses. Least favorite exercise: crickets. My next goal is to make the board for unbroken pull ups. I joined CrossFit Vengeance about four and half months ago and honestly up until two months prior to that i had never heard of CrossFit. Actually, it is kind of embarrassing, but I thought it was a type of shoe...
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VISITOR FRIENDLY

WE WELCOME VISITING CROSSFITTERS INTO OUR BOX EVERYDAY. WE REQUIRE VISITORS HAVE 4 MONTHS OF CROSSFIT EXPERIENCE BEFORE ATTENDING A CLASS. OUR DROP IN RATE IS ONLY $15 PER DAY AND YOU MUST CALL OR EMAIL TO CONFIRM A CLASS TIME. COME DO A WOD WITH FRIENDS NOT STRANGERS, I PERSONALLY GUARENTEE OUR MEMBERS WILL KNOW YOUR NAME BEFORE THE WOD BEGINS AND YOU WON’T FIND A NICER BOX IN MYRTLE BEACH.  WE ARE MYRTLE BEACHES ONLY 100% CrossFit...
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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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“Our Specialty is in NOT Specializing”

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...
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Myrtle Beach’s Newest 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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SATURDAY 02-11-2012

Posted 10 Feb 2012 in WOD

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NOTHING BUT COOL

WOD @ “THE BOX” 0900hrs

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH, WERE WEAK IS NOT AN OPTION.

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FRIDAY 02-10-2012

Posted 09 Feb 2012 in WOD

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REMEMBER TO ROLL OUT BEFORE AND AFTER CLASS!!!

SKILL: RING PULL UPS/ DEAD HANGS
WOD:
7 ROUNDS
Deadlifts 225/155lb
Box Jumps 24″/20″
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.

CROSSFIT VENGEANCE: MYRTLE BEACHES HOME OF EMPIRICAL FITNESS

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THURSDAY 02-09-2012

Posted 08 Feb 2012 in WOD

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LIFT: Power Clean 3 on the minute for 10 minutes then…….

TABATA
DB BENT OVER ROW (alt arms)

PUSH-UPS

FARMERS CARRY (AHAP) [MAT 2 MAT]

 

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

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WEDNESDAY 02-08-2012

Posted 07 Feb 2012 in WOD

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LIFT:  BACK SQUAT 5×5

WOD:  “TWISTED”

10 to 1

-TOES 2 BAR

-WALL WALKS

-KB GOBLET SQUATS (55/35)

 

CROSSFIT VENGEANCE:  MYRTLE BEACH SOUTH

 

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TUESDAY 02-07-2012

Posted 06 Feb 2012 in WOD

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WOD ” VENGEANCE”

5 ROUNDS

21- DEADLIFTS (185/135)

400m RUN

CrossFit Vengeance: Myrtle Beaches ONLY 100% CrossFit Facility

CFV WOD DEMO on CrossFit Mainsite

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FEB ON-RAMP ALMOST FULL

Posted 06 Feb 2012 in WOD

The February 13th On-Ramp class is almost full and we have only ONE spot left. Let a CFV coach know you have someone interested in joining. The next session of On-Ramp won’t begin until late March.

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MONDAY 02-06-2012

Posted 05 Feb 2012 in WOD

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SKILL: MED BALL CLEAN

WOD: BASELINE 1.2
REPEAT OF 30 DAY PALEO CHALLENGE WOD
RUN
SQUAT
PRESS

CROSSFIT VENGEANCE: NO MACHINES, NO EXCUSES, JUST RESULTS

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FRIDAY 02-03-2012

Posted 02 Feb 2012 in WOD

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WOD:
COACHES CHOICE: BE PREPARED FOR ANYTHING AND EVERYTHING

CROSSFIT VENGEANCE: MYRTLE BEACHES ONLY 100% CF BOX.

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