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)

7 mins

get right from yesterday

Metcon (AMRAP – Rounds and Reps)

partner

7 min amrap

20 hspu

20 aab cals

rest 2 mins

7 min amrap

8 power snatch 155/105

20 cal row

12 power cleans 155/105

rest 2 mins

7 min amrap

20 sh to oh 135/95

20 burpee box jump overs

20 toes to bar

cash out

5 mins max L sit with a ball

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CrossFit 570 – CrossFit

Warm-up (No Measure)

get ready to go

Metcon (Time)

WORKOUT 17.5

10 rounds for time of:

9 thrusters

35 double-unders

M 95 lb. F 65 lb

Rx’d: (Ages 16-54)

Men use 95 lb.

Women use 65 lb.

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Masters 55+:

Men use 65 lb.

Women use 45 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform single-unders

Women use 45 lb. and perform single-unders

Scaled Teenagers 14-15:

Boys use 45 lb. and perform single-unders

Girls use 35 lb. and perform single-unders

Scaled Masters 55+:

Men use 45 lb. and perform single-unders

Women use 35 lb. and perform single-unders

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CrossFit 570 – CrossFit

Warm-up (No Measure)

7 mins

get the sore stuff out

Metcon (No Measure)

last week

25 mins of the hopper

have fun

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

15 air squats

20 dbl unders

run 1 lap

strength

squat clean 5×3-choose weight

Metcon (Time)

4 rounds

400/300m ski

20 oh lunge steps 95/65

Metcon (No Measure)

10 min emom

even min- 40 dbl unders

odd min- max L sit

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

6 toes to bar

10 push press

10 cal row

strength

split jerk 3×3 choose weight

Metcon (Time)

5 Rounds:

20 Kettlebell Swings 53/35lbs

20/12 Calories on Bike

Metcon (AMRAP – Rounds and Reps)

partner

8 mins

run 200m-together

30 toes to bar

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

10 front squats

10 cal aab

strength

10 min emom

1 snatch @80%

Metcon (AMRAP – Rounds and Reps)

17.4 redo

or

13 min amrap

ski or bike 15 cals

12 Power Cleans 115/75lbs

6 Muscle Ups

Metcon (AMRAP – Rounds and Reps)

partner

8 mins

5 box jump burpees

5 dumbell thrusters

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CrossFit 570 – CrossFit

Warm-up

Warm-up (No Measure)

7 min simon says

Metcon

Metcon (Time)

21-15-9

squat clean thrusters 95/65

GHD’s or sit ups

run 1 lap in between each round

Metcon

Metcon (Time)

500 Double Unders

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CrossFit 570 – CrossFit

Warm-up (No Measure)

7 min amrap

10 good mornings

run 1 lap

10 push ups

run 1 lap

Metcon (AMRAP – Rounds and Reps)

partner

20 min amrap

30 assault bike cals

30 power cleans 135/95

30 ski cals

30 bar muscle ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

get ready to go

Metcon (AMRAP – Reps)

WORKOUT 17.4

Complete as many rounds and reps as possible in 13 minutes

of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups*

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*Movement varies by division

Rx’d: (Ages 16-54)

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Teenagers 14-15:

Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target

Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters 55+:

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target

and push press 95 lb.

Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target

and push press 65 lb.

Scaled: (Ages 16-54)

Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and

perform hand-release push-ups

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and

perform hand-release push-ups

Scaled Teenagers 14-15:

Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and

perform hand-release push-ups

Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target

and perform hand-release push-ups

Scaled Masters 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push

press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push

press 45 lb.

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CrossFit 570 – CrossFit

Warm-up (No Measure)

7 mins

get the sore stuff out

Metcon (No Measure)

25 mins of

the hopper

-after each card run 1 lap

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