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

Metcon (Time)

WORKOUT 17.1

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Time cap: 20 minutes

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box

Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)

Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbell and 24-in. box, step-ups OK

Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, step-ups OK

Women use 10-lb. dumbbell and 20-in. box, step-ups OK

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CrossFit 570 – CrossFit

Warm-up (No Measure)

7 mins

roll, stretch, row get the sore stuff out

Metcon (No Measure)

20 mins

the hopper

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

20 ft hs walk

10 cal row

20 air squats

strength

power snatch 4×3- choose weight- 2 sets must be touch and go

Metcon (Time)

30 Alternating Pistols

30 Push Press 50/35lbs Dumbbells

25 Pistols

25 Push Press

20 Pistols

20 Push Press

15 Pistols

15 Push Press

10 Pistols

10 Push Press

Speed 40 air squats

30 dumbbell push press

35 ait squats

25 push press

30 air squats

20 push press

25 air squats

15 push press

20 air squats

10 push press

Metcon (AMRAP – Reps)

12 min emom

1 min burpees

rest one min

1 min ohs 95/65

rest 1 min

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CrossFit 570 – CrossFit

Warm-up (No Measure)

50 bar facing burpees

strength

split jerk 4×2 – choose weight

Metcon (AMRAP – Rounds and Reps)

15 min amrap

15 Power Snatch 135/95lbs

20/15 Calorie Row

50 Double Unders

12 Power Snatch 135/95lbs

20/15 Calorie Row

50 Double Unders

9 Power Snatch 135/95lbs

20/15 Calorie Row

50 Double Unders

6 Power Snatch 135/95lbs

20/15 Calorie Row

50 Double Unders

Metcon (No Measure)

8 min emom

even min 12/8 cal aab

odd 6 bar muscle ups

Speed

8 min emom

even 12/8 cals aab

odd 8 c2b

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3:00 mins

15/10 cal bike

15 burpees

remaining time wallballs

Metcon (AMRAP – Rounds and Reps)

15 min amrap

Run 400m

21 Kettlebell Swings 70/53lbs

12 Handstand Push Ups

alt. rounds kipping and strict

Speed

run 400m

21 kb swings 53/40

15 push ups

Metcon (AMRAP – Rounds and Reps)

8 min amrap

7 Thrusters 135/95lbs

1 Legless Rope Climb

Rest :30

Speed

8 min amrap

7 thrusters- choose weight

10 ring rows

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

10 good mornings

run 1 lap

15 air squats

Metcon (AMRAP – Rounds and Reps)

partner

25 min amrap

100 wallballs

20 dball cleans

1000 meter row

20 dball cleans

200 dbl undefrs

20 dball cleans

100 power snatch 95/65

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CrossFit 570 – CrossFit

Warm-up (No Measure)

20 aab cals

20 band pull aparts

20 lunges

strength

front squat 5-3-1

Metcon (AMRAP – Rounds and Reps)

10 min amrap

10 overhead squats 95/65

3 bar muscle ups

30 dbl unders

Speed

10 min amrap

10 front squats

5 strict pulls

60 singles

Metcon (Time)

partner

2000m row at the top of every min. both people 7 burpees

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

10 thrusters

10 push ups

10 row cals

strength

squat snatch- 4×2- choose weight

Metcon (Time)

3 rounds

50ft Overhead Walking Lunge Steps W/ 50/35lb Dumbbells

5 Bar Facing Burpees

50ft Handstand Walk

5 Bar Facing Burpees

Speed

50ft overhead lunge w/plate 45/25

5 bar facing burpees

30 push ups

5 bar facing burpees

Metcon (No Measure)

10 min emom

even 8 clean and jerks 135/95

odd 8 hspu

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

5 hspu

10 cal row

15 air squats

strength

power clean 4×3- 2 sets must be touch and go

Metcon (Time)

3 Rounds:

24 Box Jumps

18/12 Calorie Ski

10 clean and jerks 135/95

Speed

3 rounds

24 step ups

18/12 cal ski

10 push press

Metcon (Time)

3 rounds

AMRAP 3 Minutes

Row 250/200m

20 dumbbell Snatch 70/53lbs

Max Rep Chest to Bar in remaining time

Rest 2:00

Speed

AMRAP 3 minutes

row 200/150m

20 kb swing

max rep pull ups

rest 2:00 mins

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CrossFit 570 – CrossFit

Warm-up (No Measure)

row or ski 750m

strength

back squat 4×6@80%

Metcon (AMRAP – Reps)

open wod 12.1

7 min

burpee to target

Metcon (AMRAP – Reps)

open wod 11.3

5 min amrap

165/110 squat clean and jerk

Metcon (Time)

3 Rounds:

20 Ring Dips

30/20 Calorie Ski

Rest 2:00

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