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)

row 750m

strength

3×10 back squat @70%

strength

push jerk 3×10@60%

Metcon (Time)

13 min time cap

4 rounds

12 strict hspu

16 pistols

12 c2b pull ups

Metcon (Time)

3 rounds

15 Deadlifts 155/105lbs

5 Squat Snatch

15 Bar Facing Burpees

Rest :60

Metcon (Time)

speed

13 min time cap

4 rounds

12 hspu

32 air squats

12 pull ups

Metcon (Time)

speed

3 rounds

15 deadlifts

5 power snatch

15 baar facing burpees

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

row 12 cals

10 push press

Metcon (AMRAP – Rounds and Reps)

15 min amrap

50ft Overhead Walking Lunge Steps 95/65lbs

10 Ring Dips

50 Double Unders

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP 3 Minutes

12 Toes to Bar

12 Thrusters 95/65lbs

Rest 2:00

Metcon (Time)

extra credit-if time

partner

4x 300m rows-each

Metcon (AMRAP – Rounds and Reps)

speed

15 min amrap

50ft rack lunge 95/65

15 push ups

100 singles

Metcon (AMRAP – Rounds and Reps)

speed

3 rounds

3 min amrap

12 thrusters

12 can openers

rest 2:00 mins

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

10 good mornings

10 air squats

run 2 laps

Metcon (AMRAP – Rounds and Reps)

partner

6 min amrap

20 aab cals

12 dball over shoulder 100/80

rest 2 mins

6 min amrap

sled push 50 ft

5 burpees

rest 2 mins

6 min amrap

30 thrusters 95/65

30 box jumps

rest 2 mins

6 min amrap

9 hang cleans 155/105

9 jerks 155/105

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

10 lunges

10 push pess

bike 10 cals

Metcon (No Measure)

8 min emom

even row 15/12 cals

odd min 8 sh to oh 115/75

or

8 min emom

even row 20/15 cals

odd 10 sh to oh 135/95

Metcon (No Measure)

8 min emom

even min 12/10 ski cals

odd min 4 squat snatch 115/75 or 135/95

*speed will do squat cleans

Metcon (No Measure)

5 min emom

10 burpees- 10 kb swings 70/53

Metcon (AMRAP – Reps)

extra credit

4 min amrap

max reps back squat@ 75% of 1 rep max- you may rack and rerack as many times as you would like

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

8 power snatch

run 2 laps

Metcon (Time)

15 Power Snatch 95/65lbs

Run 800m

15 Power Snatch 115/75lbs

Run 800m

15 Power Snatch 135/95lb

Metcon (Time)

speed

20 oh lunges 95/65

run 800m

20 oh lunges

run 800m

20 oh lunges

Metcon (Weight)

immediatly following 12 Minutes to Find 5RM Hang Squat Snatch.

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

30 dbl unders

5 strict pull ups

10 good mornings

strength-test week 5rm power clean

find 5rm touch and go power clean

Metcon (Time)

4 Rounds

20 Deadlifts

20 Chest to Bar Pull Ups

Rest 2:00

(Deadlift Weights: 185/125, 225/155, 275/185, 315/205)

Metcon (Time)

speed

4 rounds

15 cal row

15 deadlift- choose weight

15 ring rows

Metcon (Time)

partner

150 aab cals

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

10 ghd

10 thrusters

10 aab cals

strength-test week front squat 3 rep

find a 3 rep max front squat

Metcon (Time)

2 Rounds For Time:

Row 50/40 Calories

50 Wallballs

25 Handstand Push-Ups

Metcon (Weight)

THEN

Immediately Following

7 Minutes to Find 1RM Clean and Jerk.

Metcon (Time)

speed

4 rounds

200m ski

20 wallballs

20 push ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 mins

row 500m

time remaining max lateral bar burpees- don’t exceed 25

test : strength-test week- 5 rep max deadlift

5 rep max deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

9 Bar Facing Burpees

7 Hang Power Cleans 135/95lbs

5 Ring Muscle Ups

Metcon (AMRAP – Rounds and Reps)

speed

12 min amrap

10 bar facing burpees

10 medball cleans

10 pull ups/ ring rows

Metcon (Time)

2 rounds

21 aab cals

21 ohs 95/65

rest 1 min

-this must be done with 100% intensity

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CrossFit 570 – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes

10 Good Mornings

12 Jump Squats

Run 2 Laps

Metcon

Ned (Time)

7 Rounds for time:

11 bodyweight Back Squats

1000m Row
In honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007
To learn more about Ned click here

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min aramp

run 2 laps

10 front squats

10 tuck jumps

Metcon (AMRAP – Rounds and Reps)

partner

6 min amrap

10 deadlifts 185/125

20 dbl unders

rest 2 mins

6 min amrap

4 squat cleans 185/125

6 bar facing

rest 2

6 min amrap

10 cals your choice

6 sh to oh 155/105

rest 2 mins

6 min amrap

8 box jumps

8 c2b pull ups

cash out

200 sit ups- one person must be moving until finished.

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