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)

5 min amrap

10 cal row

10 push press

15 situps

strength

split jerk 5×2 70-90%

Metcon (Time)

3 rounds

run 400m

10 power snatch 135/95

Metcon (AMRAP – Reps)

5 rounds

ski 15/12 cals

max toes to bar

rest :60 sec

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CrossFit 570 – CrossFit

Warm-up (No Measure)

row 750

strength

dedlift 4×4@ 70-90%

Metcon (Time)

4 rounds

row 400m

10 clean and jerk 165/115

10 burpee box jump overs

Metcon (AMRAP – Rounds and Reps)

8 min amrap

ski 12/10 cals

20 sit ups

6 dumbell squat snatch

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CrossFit 570 – CrossFit

Metcon (Time)

“MURPH”

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

70 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

3 inch worms

8 lunges

12 jump squats

Metcon (AMRAP – Rounds and Reps)

partner

10 min amrap

sled push

8 hspu

rest 2 mins

10 min amrap

20 dball cleans

10 bar muscle ups

run 200m together

rest 2 mins

10 min amrap

30 hang power snatch 115/75

30 box jumps

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

run 2 laps

10 thrusters

strength

power clean 5×2-go for it

Metcon (Time)

4 rounds

20 push press 95/65

20 burpees

Metcon (AMRAP – Rounds and Reps)

8 min amrap

6 power cleans 185/125

12 toes to bar

ski 14/12 cals

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

bike 10 cals

20 air squats

ski 10 cals

strength

back squat 5×3 75-85%

Metcon (Time)

50 cal bike

15 squat cleans 225/145

50 ski cals

15 muscle ups

Metcon (No Measure)

8 min emom

even 15/12 cal row

odd 15 bar facing burpees

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

row 200m

10 high hang squat snatch

strength

squat snatch 5×2 60-90%

Metcon (Time)

3 rounds

20 1 arm snatch 70/50

120 dbl unders

rest 2:00

Metcon (Time)

5 rounds

5 strict hspu

15 wallballs 30/20

5 strict hspu

rest :90 sec

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CrossFit 570 – CrossFit

Warm-up (No Measure)

5 min amrap

20 ft hs walk

10 lunges

10 cal row

strength

push jerk 5×3 60-90%

Metcon (Time)

3 rounds

run 800m

21 hang power cleans 135/95

Metcon (AMRAP – Rounds and Reps)

3 rounds-2 mins

10 aab cals

10 lateral bar burpees

rest 1 min

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CrossFit 570 – CrossFit

Warm-up (No Measure)

row 750m

strength

deadlift 5×3 60-87%

Metcon (AMRAP – Rounds and Reps)

20 min amrap

9 squat cleans 155/105

12 toes to bar

15/10 cal row

Metcon (No Measure)

8 min emom

even- L sit

odd- 2 rope climbs

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CrossFit 570 – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes

5 Inch Worms

10 Push Press

10 Cal AAB

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

200m Run

3 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Rest 2 Minutes

10 Minute AMRAP

200m Row

10 Clean + Jerks 135/95

Rest 2 Minutes

10 Minute AMRAP

200m SkiErg

2 Rounds of Nate

2 MU’s / 4 Ring Dips

4 HSPU’s

8 KB Swings 70/53

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