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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0-8 mins amrap

6 chest to bar pull ups

10 wallballs

10 ring push ups

8-16 mins

3 rounds

12 strict hspu

12 bar facing burpees

remaining time rest

16-24 min amrap

20 box jump overs

20 clean and jerk 95/65

 

CROSSFIT KIDS!

6 min emom

4 hang cleans

then

2 min max effort

wallballs

roll outs

cleans

ring rows

rest 1 min in between each

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12 min

4 sets of 2 hang power snatch-power snatch

then with remaining time find 1repmax power snatch

rest 2 min

row 300

9 power snatch 115/55

row 300

6 power snatch 135/75

row 300

5 power snatch 155/85

row 300

3 power snatch 165/95

row 300

1 snatch 185/105

 

Crossfit Kids

4 rounds

5 wallballs

10 burpee box jumps

10 deadlifts

GAME!

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Back squat 2-2-2-2

4 rounds

3 squat cleans 225/155

3 bar muscle ups or 6 chest to bar

rest 2 mins

21-15-9

squat cleans 95/65

ring rows

dbl unders

 

 

 

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3 rounds

20 box jumps

20 overhead squat 95/65

rest 2 min

3 rounds

15 deadlift 225/155

15 pull ups

CROSSFIT KIDS

6 min emom

even row 100m

odd 2 push ups, 4 situps, 6 air squats

rest 2 mins

15-10-5

jump rope

8-6-4

ohs

 

 

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Emom 10 mins

even 4 cleans 165/115 4 burpees

odd row 10 cal 2 shoulder to overhead 165/115

rest 2 mins

amrap 10 min

20 sumodeadlift high pull-kb

20 push ups

20 air squats

Crossfit kids

6 min amrap

3 clean and jerk

20 sit ups

rest 2 mins

4 rounds

15 kb swings

10 pass throughs

 

 

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20 clean and jerks 165/115

3 rounds

30 sit ups

20 kb swings

10 overhead squat 139/95

then

20 clean and jerk 165/115

CROSSFIT KIDS

Partner wod

50 wallballs/wall sit

50 pull ups/plank

50 G2OH/ 50 situps

50 box jumps/hollow hold

50 cal row/squat hold

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teams of 3

150 cal row

100 dips

200 air squats

right into

3 rounds

20 hspu each/ partners hold plank

30 ring rows each/ partners hold wall squat

30 push ups each/ partners bar hang

CROSSFIT KIDS

15-12-9-6-3

DEADLIFT

PUSHUPS

GAME!!!

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10 min emom

even 12 box jumps

odd choice 4 deadlift 315/225 or 10 deadlift 225/155

rest 2 mins

10 min amrap

12 rack lunges 95/65

12 bar facing burpees

12 toes to bar

CROSSFIT KIDS

3 rounds

1 minute at each station

ring rows

kb swing

oh lunges

1 arm snatch

row

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“Happy Veterans Day”

5-4-3-2-1 squat cleans 205/115

1-2-3-4-5 muscle ups or chest to bar pull ups

rest 2 mins

15 thrusters 115/85

60 dbl unders

15 pull ups

50 dbl unders

9 thrusters

40 dbl unders

9 pull ups

30 dbl unders

6 thrusters

20 dbl unders

6 pull ups

10 dbl unders

*after the wod is complete each class will do 1 min of max thrusters to honor our 570 vets!!!

CROSSFIT KIDS

4 rounds

6 rack lunges

6 burpees

12 situps

12 jump ropes

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Squat snatch 2-2-2-2-2

4 rounds

10 power snatch 135/95

10 rollouts

10 burpees

then

3 min partner amrap

As many squat snatch as possible

 

 

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