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)

3 rounds

15 ohs

8 ghd

strength (1 rep max)

find 1 rep max power snatch

Metcon (Time)

4 rounds

5 squat snatch 165/115

run 400m

Metcon (AMRAP – Rounds and Reps)

partner

8 mins

10 cals on bike or skierg

5 burpees

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

15 band pull aparts

15 air squats

row 200m

strength (1 rep max)

find 1 rep max clean and jerk

Metcon (Time)

grace-30 clean and jerks 135/95

rest 1 min

isabel 30 snatch 135/95

Metcon (No Measure)

10 min emom

muscle ups- choose rep rage

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CrossFit 570 – CrossFit

Warm-up (No Measure)

The 9am wod will be a normal class. the 12:15 will be at Staback park.

5 min amrap

10 clean and jerk

run 1 lap

10 power snatch

Metcon (Time)

partner

4 rounds-cap 40 mins

30 clean and jerk 135/95

12 bar muscle ups or 30 c2b

30 power snatch

run 400m

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CrossFit 570 – CrossFit

Warm-up (No Measure)

2 rounds

15 thrusters

run 200m

strength (4×2)

push jerk 4×2 start @ 80%

Metcon (Time)

5 Rounds For Time:

12 Back Squats 205/135lbs

12 Chest to Bar Pull Ups

*back squat taken from the floor

Metcon (No Measure)

5 mins

simon says

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CrossFit 570 – Open Gym

Warm-up

Warm-up (No Measure)

10 Minutes

musical med balls

Skill

12 minutes

Wall Climbs

Metcon

Metcon (No Measure)

15 Minute EMOM

0 – 5 Minutes

35 Jump Ropes

5-10 Minutes

5 Push ups + 10 Air Squats

10-15 Minutes

1 Lap with Med Ball

Game

Jamie’s Choice!

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 Rounds:

15 Calorie Row

10 Goblet Squats

strength (5 min emom- 5 reps)

deadlift 5reps- 5 min emom- try and do 5lbs more than last week

Metcon (Time)

3 Rounds For Time:

.6 on AAB

25 Kettlebell Swings 70/53lbs

20 Walking Lunge Steps w/ KB in Front Goblet Hold

Metcon (Time)

0-5 mins to complete

15-12-9-6-3

row cal

hr push ups

5-10 mins to complete

15-12-9-6-3

wallballs 30/20

c2b

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CrossFit 570 – CrossFit

Warm-up (No Measure)

3 rounds

10 push press

10 ghd

10 cal row

strength (5×3)

power snatch 5×3 touch and go start @ 70%

Metcon (Time)

30-20-10

Shoulder to Overhead 135/95lbs

GHD Sit Ups

Calorie Row

Metcon (Time)

12 mins

5-4-3-2-1

muscle ups

if you complete ring/bar do the same thing with the other

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CrossFit 570 – CrossFit

Warm-up (No Measure)

30 band pull aparts

30 jump squats

20 cals row

strength (5×3)

squat clean and jerk 5×3 start @70% and go up

Metcon (Time)

5 Rounds For Time:

15 Calories on Skierg

15 Deadlifts 245/165lbs

60 Double Unders

Metcon (AMRAP – Rounds and Reps)

8 mins amrap

handstand walk 40ft

10 burpees

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CrossFit 570 – CrossFit

Warm-up (No Measure)

row 750m

strength (5×4)

back squat 5×4 @85%

Metcon (Time)

50/40 Calories on AAB

40 Handstand Push Ups

30 Thrusters 95/65lbs

20 Muscle Ups

Metcon (Time)

4 rounds

:20 Deadlift Hold 275/185lbs

12 Toes to Bar

12 Box Jump Overs

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CrossFit 570 – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes

Partner Row/Run

Metcon

Metcon (Time)

For Time:

100 Double Unders

10 Burpees

80 Wall Balls

10 Burpees

60 Box jumps

10 Burpees

40 Sit Ups

10 Burpees

20 Cal Row

10 Burpees

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