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)

6 min amrap

run 200m

10 hang squat snatch

strength

snatch 4×3 60-80%

Metcon (Time)

5 rounds

12 aab cals

6 d ball cleans

Metcon (Time)

3 rounds

row 400m

10 front squats 135/95

20 hr push ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 mins

warm up and get ready

Metcon (Time)

diane

21-15-9

deadlift 225/155

hspu

Fran

21-15-9

thrusters 95/65

pull ups

Elizabeth

21-15-9

cleans 135/95

ring dips

Karen

150 wallballs

Isabel

30 snatch 135/95

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

run 2 laps

20 ft hs walk or 30 sec hold

10 push ups

strength

push jerk 5×3 @60-85%

Metcon (Calories)

3×4 min amrap- rest 2 mins

round 1

18 ohs 135/95

18 bar facing burpees

row for cals remaining time

round 2

15 ohs -move up in weight

15 bar facing burpees

row for cals

round 3

12 ohs- move up in weight

12 bar facing burpees

row for cals

Metcon (Time)

3 rounds

40 sit ups

20 box jumps

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CrossFit 570 – CrossFit

Warm-up (No Measure)

row 750 meters

strength

deadlift 5×3 60-82%

Metcon (Time)

3 rounds

run 400m

10 clean and jerks 155/105

12 c2b pull ups

Metcon (Time)

3 rounds

25 ski cals

7 muscle ups

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CrossFit 570 – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes

Streets and Alleys

Metcon

Metcon (Time)

For Time:

30 KB Push Press 30/20

400m Run

30 TTB

400m Run

30 KB Push Press

400m Run

30 TTB

Metcon

Metcon (No Measure)

8 Minute EMOM

Even: 10 Cal AAB

Odd: 8 Burpee Box Jumps

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CrossFit 570 – CrossFit

Warm-up (No Measure)

7 mins

row, roll get ready

Metcon (AMRAP – Rounds and Reps)

partner

8 min amrap

40 wallballs

30 c2b pull ups

rest 2 mins

8 min amrap

sled push- choose weight

7 burpees

rest 2 mins

8 min amrap

20 sh to oh 155/105

20 hang power cleans 155/105

20 deadlifts 155/105

rest 2 mins

8 min amrap

row 600m

20 dball cleans

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

10 cal row

10 power snatch

10 push ups

strength

power snatch 5×2 @60-85%

Metcon (Time)

4 rounds

25/20 aab cals or run 400m

15 Sumo Deadlift High Pulls 95/65lbs

20 Push Ups

Metcon (AMRAP – Reps)

every 3 mins for 12 mins

run 200m

10 burpees

remaing time choice muscle ups/ toes to bar or pull ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

run 2 laps

15 ohs

run 2 laps

strength

back squat 3×5 70-80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

5 Squat Snatch 135/95lbs

2 Rope Climbs

Metcon (AMRAP – Rounds and Reps)

7 min amrap-partner

10 aab cals

5 c2b pull ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

10 aab cals

10 hang squat cleans

10 situps

strength

squat clean 5×3 60-85%

Metcon (Time)

3 rounds

30 cal row

15 power cleans 185/125

Metcon (No Measure)

6 mins

simon says

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

run 200m

5 strict pull ups

10 air squats

strength

split jerk 5×3 @60-85%

Metcon (Time)

2 rounds

15 hspu

15 thrusters 135/95

15 toes to bar

15 deadlift 245/165

15 burpees

15 kb swings 70/53

15 pull ups

Metcon (No Measure)

emom 9 mins

min1-Lsit

min2-5 bar muscle ups

min3- choice of 40 dbl unders or ski 12/10 cals

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