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

10 aab cals

15 push ups

10 air squats-3 sec hold

strength (4×2)

Pause Power Position squat Clean – 4×2 @80-90%- jerk the second rep

Metcon (AMRAP – Rounds and Reps)

10 min amrap

15 cal row

8 def hspu

8 deadlift 225/155

strength (4×8)

dumbell bench press-4×8 heavier than last week

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 Steady Rounds

10 Lateral Goblet Squats

10 Pull Ups

40 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes:

10 Calories on Bike

10 Wallballs 30/20lbs

10 Chest to Bar Pull Ups

strength (5-5-4-4-3-3-2-2)

8 min emom power snatch

5-5-4-4-3-3-2-2

Metcon (Weight)

Back Rack Walking Lunges – 4×10 Steps

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CrossFit 570 – CrossFit

Warm-up (No Measure)

7 Minute AMRAP:

Row 20 Calories

15 Ab Mat Sit Ups

10 front squats

Metcon (No Measure)

10 min e2mom

12 thrusters 105/70

12 toes to bar

Metcon (Time)

partner

6 rounds each

.3 miles aab rest 1:1

strength (3×2)

front squat 14 sec hold at top 7 sec at bottom 3×2

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

10 ohs

10 cal row

5 hspu

strength (3×2)

snatch pulls 3×2 90-100%

strength (4×2)

Pause Power Position squat Snatch – 4×2 @80-90%

Metcon (Time)

400m run x3

rest 1:1

Metcon (Time)

40 Pull Ups

40 Calorie Row

10 Squat Snatch 165/105

20 Pull Ups

20 Calorie Row

5 Squat Snatch

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

10 aab cals

10 thrusters

10 push ups

strength (4×4)

back squat 4×4 @72%

strength (4×4)

strict press 4×4 @75%

Metcon (Time)

15-12-9-6-3

Strict Handstand Push Ups

GHD Sit Ups

Front Squat 185/125lbs

Metcon (Time)

3 rounds

ski 15 cals

rest 90 sec

20 bar facing burpees

rest 90 sec

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CrossFit 570 – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes

Stretch / Foam Roll

Then 2 Rounds

10 Push Ups

10 Push Press With Empty Bar

10 Box Jumps

Metcon

Metcon (Time)

4 Rounds for Time – 30 Minute Cap

200m Run

12 S2OH 105/75

200m Run

12 Weighted Step Ups 35/26

200m Run

12 KB Swings 53/35

200m Run

12 Deficit Push Ups 35/25

Metcon

Metcon (No Measure)

Tabata

Sit ups

Plank

“L” Hold / Leg Raises

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

run 100m

10 squat jumps

10 push ups

Metcon (AMRAP – Rounds and Reps)

partner

7 min amrap

8 hspu

30 dbl unders

rest 2 mins

7 min amrap

10 wallballs

10 cal row

rest 2 mins

7 min amrap

1 power clean 225/145

2 muscle ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

8 hspu

10 goblet squats

10 cal row

strength (4×3)

Pause Power Position squat Clean – 4×3 @70-80%

Metcon (Time)

4 rounds

row 20 cals

20 kb swing 70/53

20 hip ext

strength (3×6)

bench press 3×6 @70%

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

10 cals aab bike

20 sec squat hold

strength (3×3)

back squat 3×3 @85%

Metcon (Time)

row 1600m

Metcon (Weight)

EMOM for 15 Minutes:

1 Legless Rope Climb

1 Power Snatch AHAP

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

6 dips

12 step ups

12 russian kb swing

Metcon (Time)

partner

4 rounds

.5 aab bike

rest 1:1

strength (4×8)

Dumbbell Bench – 4×8

Heavy

Metcon (AMRAP – Rounds and Reps)

10 min amrap

9 Ring Dips

12 Sumo Deadlift High Pull 135/95

15 Box Jumps 24/20″

strength (3)

front squat 14 second hold at top, 7 seceond hold at bottom 3 sets

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