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
40 Bar facing burpees

B. Strength
Split jerk 8×2 @90%

C. Metcon
12 min amrap
40 dbl unders
20 wallballs
10 hspu

D. Extra Credit
8 min amrap
row 200m
10 kb swing

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Tomorrow morning at 10am we will do the WOD “Murph”
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

His team explained that this workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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“MURPH”
run 1 mile
100 pull ups
200 push ups
300 air squats
run 1 mile

Alpha
run 800 meters
75 pull ups
100 push ups
200 air squats
run 800 meters

Bravo
run/row 600m
50 pull ups
75 push ups
100 air squats
run/row 600m

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Classes will be cancelled tomorrow Sunday 5-24-2015. Take the day to rest up for Murph and enjoy your family on this holiday weekend.

Monday morning is going to be a great time to spend with your 570 family doing our annual workout to honor Lt. Murphy. Have a safe night tonight and a great day tomorrow!

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“Saturday Fun Day” Frisbee at Staback Park

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A. Warm up
4 rounds
15 situps
5 strict pull ups
run 100 m

B. Strength
3 rounds- 30 sec
max rep power snatch 80%
rest 90 sec

C. Metcon
10 min Amrap
7 squat snatch 135/95
7 ring dips
7 burpees

D. Extra credit
Emom
10 hspu until you fail

CROSSFIT KIDS
Warm up
30 burpees to target

A. Back Squat. 5×3

B. 40 kb swings
30 pistols/air squats
30 kb swings
20 pistols/as
20 kb swing
10 pistol/as

rest 3 mins
C. 4x400m

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A. Warm up
3 rounds
10 lunges
20 dbl unders
10 push ups

B. Strength
back squat 5×5 @65%

C. Metcon
3 rounds
run 400m
25 push ups

D. extra Credit
4 rounds
30 dbl unders
10 c2b pull ups

CROSSFIT KIDS
warm up
freeze tag
wod
8 min amrap
5 ohs
10 burpees
100m run
rest 3 mins
3×250 row
GAME- baseball

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A. Warm up
run 600m

B. Strength
10×2 squat clean @80%

C. Metcon
20 muscle ups/ c2b pull ups
50 box jump overs
2000 meter row

D. extra credit
5 min amrap
6 toes to bar

CROSSFIT KIDS
warm up
5 mins
10 air squat
10 push ups
30 jump ropes
Wod
5 sets of
1 push press
1 push jerk
1 split jerk
then
3 rounds
10 burpee box jumps
10 push press
rest 4 mins
5x300m row

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A. Warm up
40 bar facing burpees

B. Strength
Split jerk 8×2 87%

C. Metcon
15-12-9-6-3
hspu
front squat 155/105

D. Extra Credit
30 Cal row
60 pistols

CROSSFIT KIDS
Warm up- pizza game

8 min amrap
even 10 ring rows
odd 25 jump ropes
rest 3 mins
3x400m run

Game!!!

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A. Warm up
row 1000 meters

B. Strength
5 rep max deadlift-add 10lbs from last week-stay perfect

C. Metcon
12 min Amrap
10 cleans 135/95
10 toes to bar
30 dbl unders

D. Extra Credit
3 rounds
Amrap 3 mins
run 400m
max muscle ups remaing time
rest 90 sec

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