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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Partner

12 min amrap

20 handstand push ups

6 squat cleans 205/125

rest 2 mins

partner 12 min amrap

10 cleans 155/115

60 dbl unders

* reps can be split however the team wants

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snatch 2-2-2-2-2

tabata

wallballs

row

ring push ups

cashout

4 min burpee over partner

 

CROSSFIT KIDS

11-15yrs

12 min amrap

7 g2oh

7 burpee box jumps

rest 2mins

15 min amrap-partner

15 cal row

20 push ups

 

6-10yrs

4 rounds

100 meter run

10 wallballs

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6 min emom

15 front squat 95/65

rest 2 min

6 min ladder

chest to bar pull ups

box jump overs

climb by 2

rest 2 min

6 min amrap

2 clean and jerk 185/125

run 200 meters

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4 rounds

15 kb swing 70/53

30 dbl unders

4 snatch 155/95

rest 2 min

4 rounds

20 sit-ups

10 push press 115/75

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This Sunday We Will be closed, no open gym or 9AM Class.

Please come out to NEPA CrossFit and support all of our competing athletes!!

WOD

Repeat from 5/23/13

3 min AMRAP  of each pair

10 OH Lunges, 8 Burpees @ 45#

200m Row, 10 Goblet Squats @ 55/35

6 Pistols, 10 Ring Dips

15 Situps, 10 SDHP @ 95/65

1 min between rounds

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Kathy Williams side by side pic

To say we are proud of our next member in our member spotlight would be an understatement. Kathy Williams exudes everything that CrossFit is all about. She throws down every time she is at the box and never quits on a workout. She pushes herself outside of her comfort zone during every WOD and then always stays to do something extra to make herself better for the next workout.

 

She never thought it would be possible to do half of the things she’s doing at the box and she not only performs the movements, SHE DESTROYS THEM! When asked to tell her story this is what she had to say…..

 

“Just over 2 years ago I joined Cross Fit. I wasn’t new to exercise. I have participated in a myriad of classes throughout the years, kick-boxing, circuit training, and Zumba to name a few. I always thought I worked hard until I was introduced to CrossFit 570.

 

Besides the challenging workouts, what I found out is the owners/instructors are very knowledgeable, energetic, positive and encouraging. They pushed me to work to the best of MY ability. Ability that I didn’t know I had.

 

I was nervous to start CrossFit because I have issues with my knees and my feet, to name a few. It didn’t matter because modification is something that the coaches at CrossFit specialize in and I believe is the key to ANYONE being able to CrossFit. I am a true testament that even a modified workout can produce results. I don’t just mean a smaller dress or pants size either. Nothing beats the sense of accomplishment I have felt when I’ve achieved a goal such as learning how to do a hand-stand push-up or progressing in other CrossFit skills. It’s a constant state of transition as I’m learning new skills every day and working on perfecting the ones I thought I knew.

 

I feel physically and mentally stronger after each class!

 

I have made many friends at Cross-Fit 570. It’s like a family. James, Bob, Jason and Kristen are the parent figures that want you to succeed and they give you the tools to do just that. They keep up on the latest techniques and make sure that my fellow CrossFitters and I are safe and that we are not doing something that can hurt us. I think that safety is really one of the most important things I’ve learned at CrossFit and it is a key to my success in training. Believe me, the older you get the more you realize it. I’m thankful to have my Cross-fit 570 family.
I might never run a marathon or compete in a cross-fit competition. Well, who knows! Maybe I will! After starting CrossFit I’ve learned to never under estimate myself. That’s what cross fit has done for me.”

 

From everyone at the CrossFit 570 we would like to thank you Kathy for being part of our family. You bring so much to the box on a daily basis and we love you for it! Keep crushing everything you do!

 

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your choice

“badger”

3 rounds

30 squat cleans 95/65

30 pull ups

run 800 meters

or

“Jackie”

1000 meter row

50 thrusters 45

30 pull ups

Crossfit kids

11-15
3 minutes of
Max reps Cleans
Max cal row
Rest 2 minutes
2 minutes of
Max reps cleans
Max cal row
Rest 1 minute
max reps cleans
max cal row
Rest 2 minutes
Then
3 minutes of
Max burpees
Max sit-ups

6-10
8 minute AMRAP
100m run
6 push press
2 rope climbs
GAME!!

 

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0-7 mins

10 ring rows

10 dead lift 165/115

7-14 mins

5 hang cleans 165/115

1 jerk 165/115

run 200 meters

14-21 mins

row 12 cal

10 toes to bar

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2-2-2-2-2 back squat

21-15-9

Snatch 95/65

dbl unders

cashout 100 situps

Crossfit Kids

11-15 yrs

21- med ball cleans
15 thrusters
9 snatch
Rest 2 minutes
4 rounds
Run 200m
15 KB swings
10 jumping pull-ups

6-10 years
8 min AMRAP
100 m run
3 pull ups
6 push ups
9 air squats

GAME!!

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8 min

odd row 15/20 cal

even 15 deficit push ups

rest 2 mins

8 min ladder

thruster 155/115

burpees

*thrusters climb by 1′s

* burpees climb by 3′s

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