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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CrossFit 570 Blog

A. warm up
30 cal row
50 empty bar push press

B. Strength
strict press 7×1 80-90%

C. Metcon
row 800m
50 thrusters 45/35
40 pull ups

D. Extra Credit
3 rounds
100 dbl unders
20 toes to bar

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A. warm up
run 400m
50 push ups

B. Strength
deadlift 7×1 @80-90%

C. Metcon
15.3
14 min amrap
7 muscle ups
50 wallballs
100 dbl unders

D. extra credit
3×12 hip raises

CROSSFIT KIDS
will meet at staback park from 9-10:45

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A. warm up
row 500m
50 sit ups

B. Strength
Emom 10 mins
1 squat snatch @ 80%

C. Metcon
run 5k

D. extra credit
50 sit ups
10 can openers
20 sit ups
10 can opener
10 sit ups
10 can openers

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Crossfit kids will be at mellow park at 9:30am thank you!!

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A. warm up
100 dbl unders
40 air squat

B. strength
find 1rep max back squat

C. metcon
“DT”-5 rounds
12 deadlift 155/105
9 hang cleans
6 jerks

D. extra credit
4 min running clock
1 min max muscle ups
rest 30 sec
1 min max pistols
rest 30 sec
1 min max hspu

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Partner
rack lunge 100m 95/65
80 deadlift
60 thrusters
200 dbl unders
50 hspu
*if your bar hits the ground during any movement its a 5 burpee penalty

CROSSFIT KIDS
6-10 yrs
warm up
musical med balls
WOD
A. 8 min emom
even 125m row
odd 8 burpees
B. 6x100m run
GAME

11-15yrs
warm up
25 burpees to target
WOD
A. bench 5×4
B. 20 min amrap
row 400m
5 muscle up progressions
15 kb swings
40 jump ropes
C. 4x100m run

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A. warm up
run 400m
9 wallclimbs

B. strength
squat clean and jerk 3×1@80-90% 4×1 @90-100%

C. Metcon
5 rounds
15 cal row
5 hang cleans 165/110
5 thrusters 165/110

D. extra credit
5 min amrap
100m sprint
20 situps

CROSSFIT KIDS
11-15YRS
warm up
30 wallballs
wod
A. 5 min emom
5 squat cleans 1 push jerk
B. 800m run
21 thrusters
800m run
C. row 600m

6-10yrs
warm up- leap frog relay
Wod
A. 15-12-9
deadlift
hrpu
B. 4x200m run
GAME

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A. warm up
row 500m
50 push ups

B. Strength
5×6 back squat @50%
5×5 dumbbell strict press

C. Metcon
20 min ladder
2 1 arm db snatch 70/50
2 pull ups
2 cal row
*climb by 2

D. extra credit
3x 200m run 1.1 rest

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CROSSFIT KIDS WILL BE HELD AT STABACK PARK 9:30-11:00

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A. warm up
50 wallballs
32 strict pull ups

B. strength
deadlift 10×3 @65% be fast

C. metcon
-every 3 mins for 5 rounds
75 dbl unders
10 muscle ups or 10 c2b pull ups

D. extra credit
25-20-15
toes to bar
cal row

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