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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CrossFit 570 Blog

partner
32-24-16
cal row
thruster 95/65
rest 2 min
30-20-18
c2b pull ups
run 400m after each round
rest 2 min
18-12-6
20-20-20
power snatch 95/65
assault bike cal

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A. warm up
3×15 superman

B. metcon 1
3 rounds
row 250m
10 box jumps
5 inch worms

C. strength bench press 5×5 @78%
low hang squat clean 6×3 70-80%- jerk the last rep

D. Metcon 2
20 rounds of “cindy” for time
5 pull ups
10 push ups
15 air squats

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A. warm up
60 partner wallballs

B. metcon 1
5×5 rdl
3×10 weighted pistols

C. strength
3×3 deadlift @95%

D. Metcon 2
15 power cleans 225/145
30 bar facing burpees
60 wallballs

E. extra credit
1 mile assault bike

CROSSFIT KIDS
Warm up
pizza game
WOD
A. 15-12-9-6
walking lunge
knees to elbow
row 100m between rounds
B. tabata jump rope
C. game

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A. warm up
3×25 band pull aparts

B. metcon 1
3 rounds
50 dbl unders
10 ring rows

C. strength
back squat 4×4@88%

D. Metcon 2
12 min amrap
4 pull ups
3 c2b pull ups
2 bar muscle ups
8 shoulder to overhead 165/110
16/12 cals assault bike

E. extra credit
choice
8 rounds
run 200m rest 30 sec
or
5x 90ft hs walk

CROSSFIT KIDS
warm up
400m run
WOD
A. strict press 5×5
B. for time
30 push jerk
35 bar facing burpees
40 cal row
C. tabata
jump ropes

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A. warm up
3×10 good morning
20 sec hollow hold between each set

B. metcon 1
4 rounds
10 oh walking lunge
10 kb swing 53/40

C. strength
6×3 low hang squat snatch @ 70-80%

D. metcon 2
3 rounds
15 front squats 135/95
15 lateral bar burpees

E. extra credit
2x800m run

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REMINDER!!!! THE KIDS CLASSES GO BACK TO FALL TIMES STARTING MONDAY! 11-14YRS MON,WED,FRI 3:30. 6-10YRS TUES,THURS 7:15. SATURDAY REMAINS THE SAME. THANK YOU!!!

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A. warm up
4 min band stretch

B. Metcon 1
5 rounds
2 wallclimbs
10 wall balls

C. Strength
back squat 5×5@78%
strict press 5×5@78%

D. Metcon 2
6 min amrap
3 squat snatch 155/105
6 hspu

E. extra credit
5 rounds
25 cal row
rest 45 sec

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Partner
7 min amrap
3 cleans
2 front squat
1 jerk
run 100m with bar
rest 2 min
7 min amrap
6 ohs
6 box jumps 30/24
rest 2 mins
7 min amrap
5 burpees
5 clean and jerk

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A. warm up
3×25 band pull aparts

B. Metcon 1
4 rounds
10 weighted step ups 25/15
5 ring dips

C. Strength
power position squat clean 3×1 90-100%
then
find 1 rep max low hang squat clean

D. Metcon 2
20 min amrap
20 cal row
10 burpee to target
20 pull ups
10 1 arm snatch 70/50

CROSSFIT KIDS
11-15YRS
warm up
4 min amrap
100m row
10 superman
10 hollow rocks
WOD
A. front squat 5×3 @80%
B. for time
40 pistols
30 can openers
20 box jumps
10 pull ups
C. 4 rounds
5 push press
10 burpees to target
D. 3 rounds
400m run
ren 90 sec

6-10yrs
warm up
rowling
Wod
A. 10 min amrap
50m farmers carry
6 front squat
6 push press
12 sit ups
rest 3 mins
3x200m run
GAME

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A. warm up
50 partner wallballs

B. Strength
bench press 5×5 @75%

C. Metcon 1
5 rounds
6 deadlift 315/225
6 muscle ups or 12 c2b pull ups

D. Metcon 2
4x400m run rest 1.1

E. extra credit
100 situps

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