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)

750m

row bike or ski erg

strength (Squat Clean 6×2 60-90%)

Squat Clean 6×2 60-90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

100m Farmers Carry w/ 53/35’s

20 Box Jump Overs 24/20″

20 Double Kettlebell Front Squat

20 Push Ups

Metcon (AMRAP – Rounds and Reps)

6 min amrap

4 bar or ring muscle ups

40 dbl unders

Metcon (AMRAP – Reps)

extra credit

3 min arap

rack lunge steps with 205/125

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CrossFit 570 – CrossFit

Warm-up (No Measure)

run 6 laps

20 hip ext

strength (Split Jerk 6×2-60-90%)

Split Jerk 6×2-60-90%

Metcon (Time)

3 rounds

30/20 Cal on AAB

20 GHD Sit Ups

10 Hang Squat Snatch 115/75lbs

Metcon (Time)

5 rounds

10 skierg cals

10 c2b

Metcon (No Measure)

150 situp cashout

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

10 ab cals

15 Push Ups

12 RDLs 95/65

strength (deadlift 4×4 @85%)

deadlift 4×4 @85%

Metcon (Time)

40-30-20

Push Press 95/65lbs

Box Jumps 24/20″

Pull-Ups

Metcon (AMRAP – Reps)

Every 3 Minutes for 15 Minutes

Run 400m

Max Rep Strict HSPU in remaining time

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 Rounds

200m Run

10 Inch Worms

20 Air Squats

EMOM

5 Minute EMOM

100m Run

2 Squat Snatch

Metcon (Time)

For Time:

50 Cal Row

50 Pull Ups/Ring Rows

40 Cal AAB

40 Wall Balls

30 Cal SkiErg

30 KB Swings

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 mins

tag

Metcon (AMRAP – Rounds and Reps)

partner- split work however you want

12 min amrap

20 sumodeadlit hp 135/95

run 200m

20 hr push ups

run 200m

20 power cleans

run 200m

20 sh to oh

run 200m

Metcon (Time)

partner

death by power snatch 115/75

-start at 3

– reps split how you choose

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CrossFit 570 – CrossFit

Warm-up (No Measure)

ski erg-700m

or

bike.7

or

row 700m

strength (power clean 6×2 no %. work on quick hips and catch)

power clean 6×2 no %. work on quick hips and catch position.

Metcon (Time)

3 rounds

10 clean and jerk 155/105

10 ghd

75 dbl unders

Metcon (Time)

partner

row 250m x5 rest 1:1

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

12 Horizontal Ring Rows

Run 200m

strength (Back Squat 4×4 @70-80%)

Back Squat 4×4 @70-80%

Metcon (Time)

7 Rounds for Time:

7 Thrusters 95/65

7 Burpees to 6″ Target

Metcon (Time)

8 rounds

10 ab cals

1 rope climb

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

run 200m

10 Hip Extensions

15 Band Pull-a-Parts

Strength (Squat Snatch 5×3 60%-85%)

Squat Snatch 5×3 60%-85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

15 Cals on SkiErg

15 Kipping HSPU

Rest :30

Metcon (AMRAP – Rounds and Reps)

10 min amrap

run 200m

15 wallballs

5 power snatch 155/105

Metcon (No Measure)

extra credit

3 mins

simon says

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

10 ab cals

10 push ups

40 dbl unders

strength (5×3 split jerk 60%-80%)

5×3 split jerk 60%-80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes:

4 Squat Cleans 185/125lbs

4 Bar Muscle Ups

Metcon (Calories)

12 mins

30 sec on 30 off

bike row ski erg

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

3 rds

40 Double Unders

20 Walking Lunge Steps w/ plate OH

strength (5×3 deadlift @82%)

5×3 deadlift @82%

Metcon (Time)

20-18-16-14-12-10

Front Rack Lunge Steps 135/95lbs

hspu

Metcon (AMRAP – Rounds and Reps)

6 min amrap

6 toes to bar

6 burpee box jump

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