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)

bike row or ski 30 cals

then

2 rds

20 air squats

10 jerks

strength (6×2)

squat snatch 6×2- touch and go start at 70%

Metcon (AMRAP – Rounds and Reps)

15 min amrap

Row 20/15 Calories

20 Shoulder to Overhead 115/75lbs

20 Box Jump Overs 24/20″

Metcon (AMRAP – Rounds and Reps)

partner

8 mins

ski 10 cals

5 burpees

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CrossFit 570 – CrossFit

Warm-up (No Measure)

2 rounds

15 Goblet Squats

10 GHD Sit Ups

5 Strict Pull Ups

strength (4×5)

back squat 4×5 @75%

Metcon (Time)

60/40 Calories on AAB

50 Alternating Pistols

40 Overhead Squats 95/65lbs

30 Burpees to 12″ target

Metcon (Time)

choice

3rds

40ft hs walk

180 turn

40ft hs walk

max muscle ups

or

handstand walk practice

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JordanWe are so proud of Jordan that we felt you should all hear his story. He went from struggling with the lightest of weights to crushing workouts with weights that are close to double his bodyweight! Jordan is not only destroying workouts he has totally transformed himself over the past 2 years as you can see by his before and after CrossFit pics! Here is his story…..
 
“I started doing CrossFit at CrossFit 570 a little over 2 years ago. My cousin was doing it at the time so some of my family members and I figured we would give it a shot. I mean how hard could it be, it’s only CrossFit, right?
 
I played soccer in high school so I figured I had some endurance and that I would have no problem with CrossFit. That mentality quickly came to a halt after the very first day. I thought I could run with whoever was there, I was wrong. I thought I had at the very least a little strength, I was absolutely wrong. One of the most memorable workouts for me and one I will never forget came in the first few weeks of doing CrossFit. It consisted of running and performing shoulder to overhead (pressing a barbell over your head). I started with 65 lbs. on my bar. Soon into the workout I started failing reps and then went on to struggle with just the bar, which was only 45 lbs.
 
When I started CrossFit I couldn’t even clean 95 lbs., I struggled doing any push-ups and my endurance was not anywhere close to what I imagined it was. From that point on, I decided I was going to put in the work and trust the programming to get me to the place I want to be.
 
Thanks to great coaching and a great community helping me and pushing me along the way, I started seeing changes. I was moving better, I felt better, and I gained a lot more confidence.
 
CrossFit changed my life in a major way and I could never thank the amazing coaching and the members at CrossFit 570 enough for all they have done for me. I look forward to working out every day because of them.”
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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 mins

burpee tag

Metcon (AMRAP – Rounds and Reps)

partner

8 min amrap

5 power snatch 115/75

8 bfb

Metcon (Time)

partner

21-15-9

aab cals

thrusters 95/65

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

run 1 lap

5 squat clean thrusters

strength (4×4)

push jerk 4×4- touch and go- start at 70%

Metcon (Weight)

16 min e2mom

10 toes to bar

2 heavy squat cleans

Metcon (No Measure)

4 mins

simon says

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CrossFit 570 – CrossFit

Warm-up (No Measure)

30 band pull arpats

then

4 min amrap

10 kb swing

10 burpees

strength (5 min emom)

deadlift- 5min emom @70%

Metcon (AMRAP – Reps)

16 min time cap

1,000-m bike

100-ft. handstand walk

10 overhead squats

500-m row

50 burpee box jump overs

5 overhead squats

Metcon (Time)

time cap 6 mins

21 thrusters

3 legless rope climbs

15 thrusters

2 legless rope climbs

9 thrusters

1 legless rope climb

M 95 lb. F 65 lb.

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

15 ohs

10 box jumps

strength (Touch and Go Power Snatch – 8×2 start @70%)

Touch and Go Power Snatch – 8×2 start @70%

Metcon (AMRAP – Rounds and Reps)

12 min amrap

60 Double Unders

20 Calories on Skierg

20 Front Rack Walking Lunge Steps 135/95lbs

Metcon (Time)

for time

70 hspu

top of every min 10 pistols

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

10 front squat

10 cal row

strength (squat clean and jerk 5×3 @70% and work up)

squat clean and jerk 5×3 @70% and work up

Metcon (Time)

4 rounds

7 Squat Snatch 155/105lbs

21 sit ups

2 rope climbs or 40 ft hs walk

Metcon (Time)

21 Calories on AAB

21 Pull Ups

rest :90

18 Calories on AAB

18 Pull Ups

rest :90

15 Calories on AAB

15 Pull Ups

rest :60

12 Calories on AAB

12 Pull Ups

rest :60

9 Calories on AAB

9 Pull Ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

row or ski

700m

strength (back squat 5×4 @80%)

back squat 5×4 @80%

Metcon (Time)

3 rounds

10 deadlifts 315/225

run 400m

Metcon (AMRAP – Rounds and Reps)

8 min amrap

4 muscle ups

8 burpees

rest 30 sec

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CrossFit 570 – CrossFit

Warm-up (No Measure)

8 min of dodgeball

Metcon (AMRAP – Rounds and Reps)

partner

10 min amrap

30 ohs 135/95

60 box jump overs

run 200m together

Metcon (AMRAP – Reps)

10 mins

60 thrusters 95/65

60 hang power cleans 115/75

60 pull ups

60 burpees

with remaining time ab cals

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