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)

6 min amrap

10 high hang squat snatch- empty bar

row 15 cals

15 sit ups

strength (1 rep max)

find a 1 rep max squat snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

30 Wallballs 20/14lbs

20 Box Jump Overs 24/20″

10 Power Snatch 135/95lbs

Metcon (No Measure)

extra credit

3 min

L bar hang as long as possible

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

20 band pull aparts

row or ski 400m

20 hspu

strength (3 rep max)

find 3 rep max shoulder to overhead

Metcon (Time)

3 rounds

100 dbl unders

20 kb swings 70/53

20 burpees to target

Metcon (Time)

6 rounds

5 strict hspu

10 pistols

15 pull ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

get yourself ready to go

Metcon (Time)

“muprh”

run 1 mile

100 pull ups

200 push ups

300 air squats

run 1 mile

Scale 1

run 1 mile

20 rounds of

5 pull ups

10 push ups

15 air squats

run 1 mile

scale 2

run or row 800m

50 pull ups

100 push ups

150 air squats

run or row 800m

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

run 2 laps or 200m

10 sit ups

10 push ups

Metcon (AMRAP – Rounds and Reps)

partner

0-8 min amrap

20 hspu

20 hang power cleans 155/105

8-16 mins

row 20 cals

20 box jump overs

60 deadlift 155/105

16-24mins

16 front squats 155/105

100 dbl unders

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CrossFit 570 – CrossFit

Warm-up (No Measure)

row or ski 750m

strength (power clean 6×2)

power clean 6×2- last week make them perfect

Metcon (Time)

3 Rounds:

24 Alt Pistols

18 OHS 95/65lbs

4 muscle ups

Metcon (AMRAP – Rounds and Reps)

10 min amrap

30 ft hs walk

15 ghd

1 rope climb

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

row 15 cals

8 hspu

10 kb swing

strength (Back Squat 4×4 @75-85%)

Back Squat 4×4 @75-85%

Metcon (AMRAP – Rounds and Reps)

10 min amrap

15 ab cals

10 bfb

5 sh to oh 165/105

Metcon (Calories)

15 mins

30 on 30 off

bike ski or row

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 Minute AMRAP:

15 Russian KB Swings 70/53lbs

15 Cal on Ski Erg

30 air squat

strength (Squat Snatch 5×3-60-95%)

Squat Snatch 5×3-60-95%

Metcon (Time)

3 rounds

10 Back Squats 155/105lbs

10 Back Rack Walking Lunge Steps 155/105lbs

60ft Handstand Walk (30 out and back)

Metcon (Time)

as fast as possible

30 burpees

30 pull ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

50 burpees to target

strength (Push Jerk 5×3 60-90%)

Push Jerk 5×3 60-90%

Metcon (Time)

3 rounds

50 wallballs

25 ab cals

25 toes to bar

10 clean and jerk 135/95

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

12 ring dips

30 sec hollow hold

strength (Deadlift 5×3 @ 85%)

Deadlift 5×3 @ 85%

Metcon (Time)

15-12-9

Front Squat 135/95

Hang Power Clean

Sumo DLHP

Metcon (No Measure)

10 min emom

even run 200m

odd 7 c2b

Metcon (AMRAP – Reps)

extra credit-if time allows

3 mins as many hang power cleans as possible with 85%

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min

run 1 lap

8 wallballs

12 push ups

Metcon (AMRAP – Rounds and Reps)

partner

8 min amrap

16 thrusters 135/95

80 dbl unders

20 hr push ups

Metcon (AMRAP – Rounds and Reps)

partner

10 min amrap

80 wallballs

row 800m

50 sit ups

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