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/primer (No Measure)

3 rounds

5 hang squat snatch 95/65

10 ab cals

10 pull ups

– attack this

Front Squat (10 min e2mom-6 reps start at 70%)

Metcon (AMRAP – Rounds and Reps)

20 min amrap

row 20 cals

15 pistols

10 toes to bar

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CrossFit 570 – CrossFit

warm up (No Measure)

50 bar facing burpees

Power Snatch (10 min e2mom- 4 reps start @70%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

sh to oh 135/95

c2b pul ups

box jump

Metcon (Time)

3 rounds

30 dbl unders

15 hang cleans 145/100

30 dbl unders

rest 1 min

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CrossFit 570 – CrossFit

warm up (No Measure)

2 rounds

20 push ups

20 situps

Metcon (AMRAP – Rounds and Reps)

8 min ladder-climb by 1’s

1 burpee to target

1 hang power snatch 115/75

2 burpee to target

2 hang snatch

etc.

Metcon (AMRAP – Rounds and Reps)

2 min on 1 min off x 5 rounds

3 Wallballs 20/14lbs

3 Calorie row

6 Wallballs 20/14lbs

6 Calorie row

9 Wallballs 20/14lbs

9 Calorie row

And so on…

Continue where you left off after each rest period

Metcon (Time)

extra credit

4 rounds 12 ab cals rest 1:1

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CrossFit 570 – CrossFit

warm up (No Measure)

3 rounds

20 situps

20 ohs empty bar

Metcon (Time)

3 Rounds

250m, 500m, 750m Row

1.1

Metcon (AMRAP – Rounds)

8 Minute EMOM

3 Snatch 115/75 + 6 Box Jumps

Rest 2 Minutes

8 Miunute EMOM

3 OHS (95/65) + 6 Burpees

Metcon (Time)

3 Rounds

250m, 500m, 750m Row

1.1

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CrossFit 570 – CrossFit

warm up (No Measure)

partner

3 rds

15 cal assault bike

rest 1:1

Metcon (Weight)

deadlift

1×6 @70%

1×5 @80%

1×4 @90%

1×1 @100%

Metcon (AMRAP – Rounds and Reps)

5 min amrap

5 power cleans 155/105

5 c2b pull ups

Metcon (No Measure)

10 min emom

even- 12 hspu

odd- 12 pistols

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A. warm up

partner

3 rounds

15 ab cals rest 1:1

B. strength

deadlift

1×6 @ 70%

1×5 @ 80%

1×4 @90%

1×1 @ 100%

C. metcon 1

5 min amrap

5 power cleans 155/105

5 c2b pull ups

D. metcon 2

10 min emom

even- 12 hspu

odd-12 pistols or 24 air squat

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CrossFit 570 – CrossFit

warm up (No Measure)

5 min amrap

8 dips

15 air squat

10 hip ext

Squat Clean (10 min e2mom 4 reps start @70%)

Metcon (Time)

5 rounds

run 400m

21 kb swing

12 pull ups

Snatch (5 min to fin 2 rep max touch and go-any style)

Metcon (Time)

extra credit

partner

200m row x3 rest 1:1 row hard

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A. warm up

5 min amrap

8 dips

15 air squat

10 hip ext

B. strength

10 min e2mom

4 touch and go squat cleans- start @ 70 %

C. metcon 1

5 rounds

run 400m

21 kb swing 53/35

12 pull ups

then

5 mins

to find 2 rep max touch and go snatch

D. extra credit

partner

row 200m x 3 rest 1:1- sprint hard

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CrossFit 570 – CrossFit

warm up (No Measure)

15-12-9 goblet squat 53/40

10-10-10 ab cals

Front Squat (5 min emom 4 reps start @70%)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

15 ab cals

12 front squat 135/95

9 ghds

Metcon (Time)

extra credit

25-15-10

deadlift 225/155

hspu

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A. warm up

15-12-9 goblet squat 53/40

10-10-10 ab cals

B. Strength

5 min emom

4 front squat start @70% and work up

C. metcon 1

15 min amrap

15 ab cals

12 front squat 135/95

9 ghds

D. extra credit

25-15-10

deadlift 225/155

hspu

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