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

****ATTENTION****
Kids Classes on sat July 4th are cancelled.
Kids will meet at mellow park on Monday 7/7 at 10:00am

we will have one regular class at 10:00am on sat july 4th

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A. warm up
row 30 cal
50 situps

B. Strength
power clean 6×2 @85%

C. Metcon
3 rounds
run 400m
30 pistols
rest 90 sec

D. extra credit
3x400m 1.1 rest

CROSSFIT KIDS
11-15YRS
A. warm up
30 bar facing burpees
B. 21-18-15-12-9-6-3
kb swing
push up
run 200m between rounds

6-10yrs
A. warm up
6 mins
crossfit hand ball
B. wod
8 min emom
even: 12 wallballs
odd: 8 push ups, 8 situps
rest 3 mins
4x200m run
game

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A. warm up
run 400m
45 push ups

B. strength
back squat 5×6@50-60%
dumbbell strict press 5×3

C. metcon
2 rounds
10 squat snatch 155/105
20 toes to bar
80 dbl unders

D. 4x200m run 1.1 rest

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A. warm up
row 500m
45 air squats

B. Strength
4×2 deadlift @90%

C. Metcon
20 min cut throat-teams of 3
15 cal row-changer
amrap
15 push ups
15 sumo deadlift hp 95/65

D. extra credit
5 min amrap
5 burpee box jump overs
7 c2b pull ups

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A. Warm up
100 dbl unders
6 wall climbs

B. Strength
6×2 squat snatch @85%

C. Metcon
5 rounds
5 cleans 205/125
10 hspu
20 wallballs

D. Extra Credit
12-11-10-9-8-7-6
toes to bar
cal row

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A. Warm up
50 wall balls
26 strict pull ups

B. Strength
Back Squat 5×5 @68%
strict press 5×5 @80%

C. Metcon
5 min amrap
10 burpees to target
10 cal row
rest 2 min
4 min amrap
10 burpees to target
10 cal row
rest 2 mins
3 min amrap
10 burpees to target
10 cal row

D. extra credit
8 min emom
even-run 200m
odd- 12 hspu

CROSSFIT KIDS
*CLASSES WILL MEET AT MELLOW PARK AT 10:30

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partner
6 min amrap
tire flip-jump through
rest 2 mins
6 min amrap
5 power cleans 135/95
5 lateral box jumps
rest 2 mins
6 min amrap
5 burpee over partner
8 deadlift 135/95

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A. Warm up
100 dbl unders
5 wall climbs

B. Strength
Back squat 5×6 @40-50%
dumbbell strict press 5×4

C. Metcon
“Jerry”
run 1 mile
row 2k
run 1 mile
or
run 800m
row 1000m
run 800m

CROSSFIT KIDS
6-10yrs
A. warm up
knock out
B. wod 12 min amrap
100m row
10 thrusters
5 ring rows
rest 4 mins
1x600m run
GAME
11-15yrs
A. 5 min emom
3 squat clean and jerk @75%
B. 9 min amrap
row 600m
remaing time amrap of
4 snatch
4 muscle up progressions
C. 5 min countdown
30 knees to elbow
remaining time max jump rope
D. 8x100m sprint

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A. Warm up
row 30 cal
50 situp

B. Strength
Squat clean 5×3 @80%

C. metcon
6 min amrap
5 power snatch 135/95
5 ohs 135/95
10 box jumps

D. Extra credit
7 min emom
25 dbl unders
8 toes to bar

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A. Warm up
50 wall balls
24 strict pull ups

B. Strength
Deadlift 3×3 @85%

C. metcon
9-6-3
front squat 225/145
burpee muscle ups
rest 2 min
12-9-6
front squat 185/115
ring dip
rest 2 min
15-12-9
front squat 135/95
c2b pull ups

CROSSFIT KIDS
6-10yrs
A. warm ups
3 rounds
bear crawl
3 forward rolls
5 tuck jumps
7 push ups
B. wod 10 min amrap
1 agility ladder
10 medball cleans
1 rope climb
5 plate flips
rest 2 mins
3x400m row

11-14yrs
A. warm up
30 wallballs
B. wod
21-15-9
sdlhp
ring dips
C. 4-3 min amraps
300m row/run
max wallballs
rest 90 sec

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