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 aab cals

10 p. snatch

10 p. cleans

strength-1 rep max power snatch (3×1)

1 rm power snatch- 3 attempts

strength-1 rep max power clean and jerk (3×1)

1rm power clean and jerk-3 attempts

Metcon (Time)

Ski 2k (or Row)

120 Double Unders

60 CTB Pull Ups

Metcon (No Measure)

extra credit if time-

6 min emom

even- max hs walk

odd- 10 burpees

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

row 200m

20 air squats

30 dbl unders

Metcon (AMRAP – Rounds and Reps)

partner

6 min amrap

8 ohs 95/65

20 dbl unders

Metcon (AMRAP – Rounds and Reps)

partner

6 min amrap

12-9-6

burpee box jumps

squat clean thrusters 155/115

Metcon (AMRAP – Rounds and Reps)

6 min amrap

20 cals- choice

8 power cleans 225/135

20 cals

6 power cleans

20 cals

4 power cleans

Metcon (AMRAP – Rounds and Reps)

6 min amrap

run 100m

8 hspu

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

run 100m

3 inch worms

30 dbl unders

Metcon (Time)

partner

row 300m x4 rest 1:1

strength (1rm)

find 1 rep max bench press

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes:

30 Wallballs 20/14lbs

15 Chest to Bar Pull Ups

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CrossFit 570 – CrossFit

Warm-up (No Measure)

30 band pull aparts

row 500m

30 band pull artarts

strength (1rm)

find 1 rep max low hang squat clean and jerk

Metcon (No Measure)

15 min amrap

min 1-5 bar facing burpees, 5 power cleans 185/125

min -2 8 toes to bar

min -3 10 dumbbell or kb thrusters 50/35

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

:30 second Plank Hold

10 Push Press

30 Double Unders

strength (1rm)

find 1RM strict press

Metcon (Time)

3 Rounds For Time:

21 Calorie Ski

21 Power Snatch 95/65lbs

Metcon (No Measure)

5 min

simon says

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

8 snatch grip deadlift

10 ghd

10 aab cals

strength (1 rm)

Find 1RM Low Hang Pause Squat Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

9 Deadlifts 275/185lbs

12 Bar Facing Burpees

Run 200m

Metcon (Calories)

6 Rounds :30 on :60 off

Max Calories on AAB

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CrossFit 570 – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes

200m Row

10 Air Squats

10 Push Press

Back Squat

Back Squat – 1RPM (7 x 1 )

Find 1 Rep Max Back Squat

Metcon

Metcon (Time)

For Time:

30 HSPU

15 Cleans 155/105

20 HSPU

10 Cleans

10 HSPU

5 Cleans

Metcon

Metcon (AMRAP – Reps)

??

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CrossFit 570 – CrossFit

Warm-up (No Measure)

7 mins

roll, stretch get the sore spots out

Metcon (AMRAP – Rounds and Reps)

partner

10 min ladder

10 power snatch 95/65

10 aab cals

20 p snatch

20 aab cals

30 p. snatch

30 aab cals

etc

Metcon (AMRAP – Rounds and Reps)

partner

10 min amrap

60 dbl unders

20 power cleans 135/95

20 box jump overs

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

10 goblet squats

run 200m

strength (5×2)

Pause Low Hang Squat Clean – 5×2 @80-90%

Clean and Jerk final rep of each set

Metcon (Time)

3 rounds

row 500m

21 hspu

15 front squat 135/95

Metcon (No Measure)

8 min emom

even run 200m

odd 10 wallballs and 5 box jumps

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CrossFit 570 – CrossFit

Warm-up (No Measure)

6 min amrap

row 10 cals

15 push ups

strength (3×3)

back squat 3×3 @ 75%

Metcon (Time)

5 Rounds for Time:

60 Double Unders

10 Strict Pull Ups

10 Bench Press 155/105lbs

Metcon (Time)

choice

3 rounds

run 200m

15 ghd

or

deadlift 3×3 @85% must be touch and go

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