About Us

Welcome to CrossFit 570. We are a certified CrossFit Affiliate located in Sturges, PA. Inside The Spectrum Health and Racquet Club. 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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CrossFit 570 Blog


CrossFit 570 – CrossFit

Warm-up (No Measure)

8 min

row, roll, stretch get ready to go

Metcon (Time)

partner

100 kb swings 70/53

80 cal row

100 sh to oh 95/65

80 cal bike

100 pull ups

80 cal ski

100 front squats 95/65

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

run 2 laps

10 good mornings

10 air squats

strength (5×3)

power snatch 5×3 @70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

7 Power Cleans 155/105lbs

7 Box Jump Overs 24/20″

Metcon (AMRAP – Rounds and Reps)

partner

8 min amrap

10 aab cals

5 lat bar burpees

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

:30 second squat hold

12 box jumps

Metcon (Time)

2 rounds

15/12 Calories on Bike

6 Squat Snatch 165/115lbs

10/8 Calories on Bike

4 Squat Snatch

5/4 Calories on Bike

2 Squat Snatch

strength

every 30 sec for 10 min 1 squat clean at 80-85%

Metcon (Time)

parnter

4 rounds each

250m row

rest 1:1

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

20 band pull aparts

10 aab cals

10 wallballs

strength (5×5)

push jerk 5×5 @65%

Metcon (Time)

5 Rounds:

Run 400m

1 Round of “DT”

Weight goes up each round

Ok here is the deal rx weight is 155/115 to start. move up each round from there

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

12 ohs

12 cal row

strength

10 min emom

1- snatch complex @70%-squat snatch-ohs-hang squat snatch-ohs

Metcon (AMRAP – Reps)

5 min amrap x3 rest 2 mins

row 1000/800m

remaing time as many power cleans 185/125

Metcon (Time)

choice:

8 Legless Rope Climbs

1600m Ski

24 Burpee Muscle Ups

or

6 rounds

bike .6 rest 1:1

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

10 cal row

20 air squats

10 hspu

strength (5×5)

back squat- 5×5 @90% of 5 rep max

Metcon (Time)

3 Rounds:

20 Push Press 95/65lbs

10 Bar Facing Burpees

20 Sumo DLHP 95/65lbs

10 Bar Facing Burpees

Metcon (AMRAP – Rounds and Reps)

3 min amrap x3 rest 1 min

20 wallballs

12 burpees

6 strict pull ups

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CrossFit 570 – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes

150m SkiErg

12 OHS

10 Push-ups

Metcon

Metcon (Time)

3 Rounds

400m Run

20 Wall Balls

15 Box Jumps

REST 3 MINUTES

25-15-5

OHS 95/65

Bar Facing Burpees

REST 3 MINUTES

3 Rounds

3 Muscle Ups / C2B

6 HSPU’s

9 Cal AAB

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

run 100m

20 air squats

5 burpees

Metcon (Time)

partner

1600m row

50 burpees

60 pull ups

80 power snatch 95/65

100 sit ups

80 ohs 95/65

60 hspu

50 box jump overs

2 miles aab bike

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

10 aab cals

20 air squats

10 push ups

strength (5rm)

find a new 5 rep max back squat

Metcon (Time)

3 Rounds For Time:

75 Double-Unders

25 Hang Squat Cleans 115/75lbs

5 Rope Climbs

Rest 3:00

Metcon (AMRAP – Reps)

Open Workout 15.4

Complete as many reps as possible in 8 minutes of:

3 Handstand Push-Ups

3 Cleans

6 Handstand Push-Ups

3 Cleans

9 Handstand Push-Ups

3 Cleans

12 Handstand Push-Ups

6 Cleans

15 Handstand Push-Ups

6 Cleans

18 Handstand Push-Ups

6 Cleans

21 Handstand Push-Ups

9 Cleans

Etc

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amarp

10 ghd

10 push ups

10 aab cals

strength (5×5)

push jerk 5×5@ 60%

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

18/15 Calorie Row

15 Power Snatch 95/65lbs

12 Bar Facing Burpees

Metcon (AMRAP – Reps)

extra credit

3 rounds

200m ski

max bench press 155/115

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