Last-Minute Holiday Gifts!

EVF Gift Cards Available

Need a last minute gift idea? Grab an EVF gift card.  (Or, tell someone to get YOU one!)

EVF Gift Cards can be used towards any of our programs:

– CrossFit On-Ramp, Membership, or Class Packs

– EVF360 Drop-Ins or Class Packs

– In-Home Private Training &  30-minute skills coaching

– EVF Gear

– CrossFit Kids

Get yours at

EVF 2013 FB Burpee Challenge

We Love Burpees!

We Love Burpees!


Please join us for a fun Chance To Win, and make it a December To Remember!
As a way to close out 2013, and make room for 2014, please submit an online video of yourself doing 20 burpees for time in an EVF shirt in a public place!  You will have the opportunity to win one of these great prizes:
– 2 months complimentary membership  (Male EVF Member)
– 2 months complimentary membership (Female EVF Member)
– $250 gift card to use towards On-Ramp, membership or EVF-360/CrossFit class packages (NON member)
– Your video should be taken in a public place with lots of on-lookers!
– You must be wearing an EVF shirt
– You must post your video to your FB page and both of ours (EVFPerformance)
– Use hash tags #EVFdecember2remember #CrossFitUpperEastSide #CrossFitColumbuscircle and #evfchance2win when you post (Yes, you can now use hashtags on Facebook)
– Each person is allowed to enter up to 3 times by submitting 3 different videos.  50 different people must submit videos in order for us to pick winners! So, tell your friends!
– All entries must be submitted by December 31
– If you don’t have a Facebook account, have a friend do it for you!
Judging will be based on a combination of the following:
– quickest time per category (male member, female member, non member)
– quality/uniqueness of crowd
– presence of EVF shirt in video
– proper posting to FB pages and use of hashtags as shown above.
Winner will be announced  early January!

EVF Performance CrossFit Kids on ABC’s Good Morning America

Check out Coach Matt and Coach Eric from EVF Performance on ABC’s Good Morning America… Watch them talking about why a good CrossFit Kids program is really great for building healthy habits and confidence in kids!


Custom Fit Meals is now at EVF

We are proud to announce our partnership with Custom Fit meals.

Post 14-Start Date Discount


You can now start placing your orders. All orders must be made by 11:59pm Tuesdays to ensure you will recieve your meals for the following week.

If anyone would like to try a sample before commiting to a weeks worth of food, please let us know and we will place the request for you.

use the code evf for a 10% discount


All your meals will be delivered here twice a week to ensure freshness. You can pick them up right at the box and they will be stored in a custom meals fridge. Deliveries will be made on Sundays and Wednesdays.


We welcome the Custom Fit Meals team to the EVF CrossFit Upper Eastside community. They will be here later today to answer any questions as well as to meet as many of you as possible.


Here’s to clean eating, living and awesome training! BOOM!


Post 10-Barbacoa with Creamed Kale

Post 13-Korean Beef


Post 8-Grass Fed

7 Tips to Improve Mental Toughness for Challenge Competitors

Want to know the biggest difference athletes like Mikko Salo, Lindsay Valenzuela, Kristin Clever, Tommy Hackenbruck and the rest of us out there?

Yes, they are CrossFit elites. Their Fran time is faster than yours, but it is not completely due to their superior athletic gifts.  It is the mental toughness that separates them from the rest of the pack.  When the workout is on the line these athletes rise above the norm and perform at an extraordinary level.

Mental toughness is their secret.  They have all formally trained their minds to perform at a higher level.Mental toughness is paramount to your success with your workouts and diet during the Challenge.  Check out these tips to condition your mental muscle and improve your game and your lifestyle. These are practical tools to help you live like a champion in any area of your life.

Tip #1 Stay in the moment

Our modern culture is rife with pit falls.  Confusion and chaos can be part of our daily routine.  Smart phones, social media, driving while texting, multi-tasking. Everywhere you look – we are a society on the go.

So how can we stay focused when presented starting a new workout or changing our diet?  Focus only on taking the next step. Then take the next step and the next.  Put aside all the extraneous things and prepare your mind for a hard workout. Focus on recharging your body with clean fuel after the workout you just finished. Rest, recover and do it all again.

Tip #2 Forget about it

If Rich Froning has a bad workout in the CrossFit Games he is quick to make light of it (think swimming wod 2013).  It is like water off a ducks back.  Then he is right back to work with renewed focus.  Like elite athletes – you have to learn to have a short memory when you have a small set back.

We all have small setbacks. The same principle applies to our diets. We may have a cheat meal or an entire cheat day (going off the paleo diet). Learn to let go of past errors and move on quickly so that you can achieve your goal. Just because you cheated with your diet doesn’t make you a cheater. Learn, let go, move on, and improve.

Tip #3 Stay Up

A bad workout or two and many of us can be ready to throw in the towel. Add in an injury and most of us will. Make a note to learn from your mistakes and always keep a positive attitude.  It is easy to get down or be negative.  But one positive thought or high five from a teammate may be just enough to get you over the hump and finishing the wow with a smile on your face.

How does this impact you and your daily nutrition? It takes 21 days to form a habit either positive or negative.  So start now and use your journal. Write down all negative thoughts you have in the day.  On the next day begin to get rid of those negative thoughts and one by one replace them with positive ones.  This is a great start to a new mind set.

Tip #4 Take the Ritual Drug

Get in the habit of performing daily rituals that will help you improve. Top athletes all have rituals. Julie Foucher was recently written about in the CrossFit Journal for her strict time management as a pre-med student and training. Good rituals build great results.

Get in the habit of creating good rituals in your daily nutrition and workouts.

Tip #5 Smile

The warriors path is not always easy. There will be mornings where you will be sore and not want to go in early and workout. You will have hunger cravings after long hard calorie crushing workouts.  Enjoy the process.  Smile during the battle. Know that the path is not always easy but that you are making steady progress towards your goal. Tell yourself that you like burpees and smile while doing them.  Sit down at the table with a fresh green mixed salad and grin as you take steps towards your goals.

Tip #6 See your Future Self

Post up a photo of your past self, fitting into a pair of your favorite jeans. Create a dream board on your refrigerator to remind yourself of your upcoming goals and where you want to be. Pictures can help create a constant reminder of what you want to achieve and speed you on your path to get there. Make sure to also upload progress photos to your profile to see your results along the way.

“It is the nature of thought to find its way into action” – Chrisian Nevell Bovee: an American author and lawyer in the late 1800s

Tip #7 Accountability

Have a partner that you trust to be there on your side. When the going gets tough – have them to lean on and help you pick yourself back up. A solid teammate can be critical to your long term success both in CrossFit workouts and your daily nutritional goals.

About the Author

Brad McLeod

Brad knows first-hand about mental toughness after being kicked out of a top tier Spec Ops training unit. He failed out of BUD/S the first time after failing a math test (made it through Hell Week and Dive Pool Comp). He came back a year later and graduated and served as an operator on the Navy SEAL Teams.
Today he is one of the most sought after mental conditioning coaches in the world today having recently returned from Ireland, Southern California, Pennsylvania and parts unknown in north Florida. Brad is the founder of SEALgrinderPT whose audios and EBooks have been downloaded in 20 different countries around the globe.

LuRong Living Essential: What to Expect and What You are Feeling

So you have started taking LuRong Living Essential, however you are not sure what to expect or when to expect it? Well, here are some basic things to look out for along with some simple product facts.

To start, it’s important to understand that Lurong Living Essential is not an isolated synthetic chemical designed to immediately and artificially produce one single result. Essential is an all-natural whole food that is absorbed through your body’s natural digestive process with many benefits. For this reason, the effects of Essential will be felt at different times and in different ways for everyone. Some will experience dramatic firework type improvements while others will take more gradual steps in their improvements.


The first and one of the most significant attributes of Essential is that it contains Prostaglandins, your body’s main regulator of inflammation.

Inflammation is the body’s acute defense mechanism in response to infection or injury. Many of our daily activities can cause Inflammation:

  • Intense Physical Activity/Sport
  • Diet
  • Infection (bacteria/viral)

For you CrossFitters that are pushing your bodies to the limit daily, inflammation in response to intense physical activity will limit your body’s flexibility and function along with potentially causing joint degeneration. Taking Essential will help to eliminate inflammation and the soreness that accompanies it. With less soreness and inflammation you are recovering faster and will be able to work out with more intensity day after day. It is quite common for us to hear CrossFitters PR’ing on multiple movements within their first 15 – 30 days on Essential.


For anyone currently experiencing pain on a daily basis due to arthritis or a nagging old injury, you can expect to feel relief within the first 30 days and as early as 10 – Over 95% of people who stay regimented on Essential for more than 30 days report full benefit.

In addition to Prostaglandins, LuRong Living Essential also contains a combination of associated minerals, growth factors and co-factors that will increase energy, decrease joint pain/stiffness/muscle ache allowing for increased strength, increased endurance, and decreased recovery time and soreness.

In summary, LuRong Living Essential will be felt at different times depending on who you are, your body’s natural deficiencies and acute issues. While eating Paleo is helping to remove many damaging foods from your diet, LuRong Living Essential is providing nutrients that have been missing from your diet. It is important to stay regimented and take mental notes on a daily basis on how you feel and what you are experiencing. Remember, it is natural to feel good therefore your mind will not tell you when Essential is working, however our body is very good at signaling us when it hurts. By taking daily mental notes or even writing your experience in your Challenge journal, it will help with the recognition of when Essential is working for you.

Expectations within the first 30-45 days

(Results may be experienced earlier or later depending on the individual)

  • Decreased Soreness and Recovery time
  • Increased energy
  • Increased strength
  • Increased Endurance
  • Joint Pain Relief
  • Improved flexibility and Joint function
  • Improved Sleep Patterns

EVF CFUES Rows Strong for Boston

Happy Tuesday EVF CFUES family!


This Sunday we are sending a rockstar team to participate in the “Row Strong for Boston” at Reebok 5th ave. This will be an amazing event and we would like to invite as many EVF’ers as possible to come down and support our team as they row for a great cause.


Click link for details


Here is your team CFUES

Paul “Thunder ” Kegelman

Shae ” Dont play” Mackey

Bruce “Blue Steel” Moreau

Stephanie” The hammer” Demperio

Jason “Flash” Fleischer

Vincent ” The french connection” Kienast

Stephan ” Swift” Sihan

Rahul ” Rip cord” Raina


Please take a read down below for more details. Your generosity is greatly appreciated as it is for an awesome cause. This is going to be a really fun event, the more the merrier! BOOM!




I am fundraising for Boston Children’s Hospital!

On Sunday June 30th Reebok Crossfit 5th Ave will host a Rowathon FUNdraiser to benefit Boston Children’s Hospital. Crossfitters from the New York region will pull together to ‘Row Strong for Boston’because we want to help the children who suffered in the Boston marathon tragedy to have the best care possible. All proceeds from the Rowathon go to the hospitals Emergency and Trauma fund.

The Rowathon is a team indoor rowing competition and is sponsored by Reebok and Concept2. Each Crossfit “crew” will row the full marathon distance of 26.2 miles and special prizes will be awarded to the top fundraising team and the fastest team to complete the Rowathon. Each teams’ Concept2 machine will be connected to an interactive rowing program and the “race” will take place live on a digital river and be viewable to competitors and spectators.
Who can participate in the Rowathon?
Everybody. Simultaneous to the team-relay race there will be a separate individual relay Rowathon that anybody can join in on with as little as a 500 meter row. You can also participate in the Rowathon by supporting a member of your clubs crew team with a sponsoring donation or by coming to cheer them on at Reebok Crossfit 5th Ave on Sunday June 30th.Suggested sponsoring donations are 1 cent per meter or $1 to $5 per 500m rowed. Donations can be submitted above or through your Crossfit team leader. The team registration fee is $200 or $25 per person and can be submitted above. Please note your Crossfit affiliate name when submitting your donation.
Row Strong for Boston T-Shirts
All team-relay participants and any person who makes a $25 donation and rows at least 500 meters in the individual relay will receive a Reebok Rowathon t-shirt (while supplies last). You can also help by purchasing a ‘Row for Boston’ t-shirt  Order yours today! There will be a limited number of Rowathon t-shirts for sale on event day. 100 percent of t-shirt sales go to support the Children’s Hospital.Boston Children’s has been nationally ranked as one of the best pediatric hospitals for almost two decades. Every day, the doctors and nurses at Boston Children’s combine courage, creativity and compassion to provide life-changing care.
I hope you will consider supporting this fundraising effort.Thank you!
Mike Creamer*There will be a separate rowing machine on hand for non-competing rowers to join in on the race.

All hail to the King and Queen of EVF Workouts


This is what you have been all waiting for. The workouts!


Workout 1

2 mins Max clean and Jerks (95/55lbs)

1 min rest

2 mins Max Clean and Jerks (135/95lbs)

1 min rest

2 mins Max Clean and Jerks (185/125lbs)



Standards: You will have two mins to clean and jerk as many reps as you can. You will then get a one minute rest. If you are able to proceed to the next round you must add the weight yourself. No one is allowed to touch your weights or barbell. The judge may only touch the bar if it may interfere with another athlete.


You must show control at the top of the jerk for it to be considered a full rep. At the top of the movement elbows and knees locked out with control of the barbell.


If you cannot handle the prescribed loads you can scale. Scaled reps will not count towards your score for the final WOD. You will still be able to accumulate points based upon reps that will go towards you final overall scoring.








Workout 2

3 rounds for time

15 Wall balls (20/14lbs) 10ft target Men 9ft target women

15 Burpee box jump overs

15 calorie row



Standards: The target for men is 10 ft, for women 9ft. The middle of the ball must touch the line for it to be considered a rep.


The burpee box jump over. The athlete must either jump over the box or when jumping on the box place both feet on it for it to be considered a rep. Stepping over the box will not be counted as an RX rep. The chest and thighs must touch the ground for it to be considered a rep


You can scale the weight of the wall ball or the height of the box but reps will not count towards final wod. They will count towards overall score.













Workout 3

“Pulling a dead Fran”



Dead-lifts (185/125)



Standards: Chin must clear the bar on the pull-ups










Dead-lift must show full extension of the hip at the top of the movement.







Thats it folks. Everyone is highly encouraged to participate. All workouts can be done by everyone that belongs to this box. You can scale if you need to, remember the points will count towards your overall score not towards entry into the final WOD.


I will be here and will be running the event. Your coaches will be here to judge. If you do not want to participate as an athlete but want to be a part of this event you can volunteer to be a judge. I hope to have as many of you competing as possible. Its going to be a really fun day for our community. Let the games begin!




East Hampton Classes

East Hampton Classes start this Sunday.  Click here for more information. Tell your friends!! (Non-members are welcome!) Don’t let the coaches train alone!!!

All hail to the King and Queen of EVF CFUES

We are all very excited to host our first very own in house competition. Who will be crowned the King and Queen of EVF CrossFit Upper East side? Who wants to get a chance to throw down and test there fitness?

When: Saturday June 22nd 2013. Gym will open at 8am. Athlete conference will be held at 8:30am and first heat will begin at 9am. Heats will be assigned once we have our final head count of participants.


Registration has been extended to Saturday June 14th. Everyone is encouraged to enter and participate. Scoring will based on three events. The top 3 men and women in each division will move on to the final 4th event.


The WODS can be scaled but points will be deducted for scaling. Were here to have fun and throw down not send someone to California for the games. Meaning, get in here and have some fun!


The final event will be announced along with the top 3 finalist from each  division. This is a day to truly celebrate your crossFit journey. Whether you are a fire breather or one of our newest family members this is an opportunity to test your fitness and see how you stack up against the challenges that will lie before you.










Spectators are all welcomed so invite family members and friends. This is going to be an all day event filled with lots of fun so be prepared to spend your day at your second home 🙂














Registration fee will be $20 Email us at or you can register at the box.   The WODS will be posted later today.


Lets make this a day of total CrossFit Upper Eastside AWESOMENESS! This can be a truly special day for our community. You each make this community thrive and grow, this is your chance to share some amazing moments with one another. I want you all to be apart of this great day!



“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”

Vince Lombardi