About Us

Welcome to CrossFit 570. We are a certified CrossFit Affiliate located in Eynon, PA. It's our job to increase your health, your performance, and put a smile on your face. Here at CrossFit 570 fitness is for everyone. It doesn't matter if you are out of shape or competing at the highest level. Our program and movements are scalable and adapted to your skill and ability level every session by our Coaches. Each and every member of the CrossFit 570 staff is genuinely dedicated and passionate about bringing these positive changes to you.

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5 min amrap

10 pass throughs

10 dips

10 push ups

rest 90 sec

5 min amrap

6 clean and jerk 185/125

run 200 meters

rest 90 sec

5 min emom

8 rack lunges 185/125

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21-15-9

sumo-deadlift high pull 95/65

rig dip

rest 2 mins

15-9-6

snatch 115/75

pullups

rest 2 mins

12-6-4

thruster 135/95

handstand push ups

CROSSFIT KIDS

overhead squat 3x3x3

then

3 rounds

15 wallballs

90sec row

rest one min

then

3 rounds

8 ohs

run 200 meters

rest one min

then

3 rounds

10 burpees

20 jumperopes

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25 min amrap

50 wallballs

50 dbl unders

40 box jump

40 toes to bar

30 chest to bar pull ups

30 burpees

20 power cleans 145/100

20 shoulder to overhead 145/100

10 snatch 145/100

10 muscle ups

Crossfit Kids

8 min emom

run 100 meters

8 medball cleans

cashout

50 jumpropes

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Dead lift 4-4-4-4-4

10 min amrap

3 dead lift 315/225

2 rope climbs-leg less if possible

10 floor press

cashout

100 sit-ups

Crossfit Kids

Back squat
3x3x3 – Increase weight each set
Then
5 rounds
6 deadlift
12 knees to elbow
24 jump ropes
Rest 2 minutes
Cash out
400m run x 2

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4 rounds

10 strict press 95/65

10 toes to bar

30 dbl unders

rest 2 mins

4 rounds

8 strict pull ups

10 burpees

cash out choice:

20 heavy cleans 80% 1rm

row 1000m

Crossfit Kids

12 min amrap

7 hang cleans

7 split jerk

7 lunges

GAME!

 

 

 

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12 min

even row 20/15 cal

odd 4 squat cleans 185/115

rest 2 mins

12 min amrap

run 200 meters

20 push ups

10 box jumps

crossfit kids

7 min AMRAP – ladder, climb by 3
Thrusters
Burpee over bar
Rest 1 minute
6 minute emom
Even – Row 150m
Odd-10 kb swings

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“Daniel”

50 pull ups

run 400 meters

21 thrusters 95/65

800 meter run

21 thruster

400 meter run

50 pull ups

Crossfit Kids

11-15
Ever 30 seconds for 4 minutes, complete 5 burpees.
Rest 1 minute
10 minute emom
Even – 8 front squats
Odd – 150m sprint
Rest 2 minutes
Then
With a partner complete:
20 rope climbs
40 hspu’s

6-10 yrs

30 bear complexes

Game!!

 

 

 

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Partner

12 min amrap

20 handstand push ups

6 squat cleans 205/125

rest 2 mins

partner 12 min amrap

10 cleans 155/115

60 dbl unders

* reps can be split however the team wants

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snatch 2-2-2-2-2

tabata

wallballs

row

ring push ups

cashout

4 min burpee over partner

 

CROSSFIT KIDS

11-15yrs

12 min amrap

7 g2oh

7 burpee box jumps

rest 2mins

15 min amrap-partner

15 cal row

20 push ups

 

6-10yrs

4 rounds

100 meter run

10 wallballs

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6 min emom

15 front squat 95/65

rest 2 min

6 min ladder

chest to bar pull ups

box jump overs

climb by 2

rest 2 min

6 min amrap

2 clean and jerk 185/125

run 200 meters

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