Tag Archives: EVF Performance – The Home of CrossFit Upper East Side

Tuesday 1/14/2014 CrossFit Workout of the day

Warm up 2 sets 200 Meter row 10 Russian KB swings (light to moderate) 10 Lunges 5 Push ups Dynamic Stretches Training (Met-Con) "I'm hunting for wabbits" 2 person partner chase 3 rounds of 10 Min AMRAP 200 Meter row 15 KB Swings (53/35) (70/53) 10 OH Alt Lunges (45/25)…

2014 01 13

Friday 12/27/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 4 negative HSPU Dynamic Stretches Barbell Clean prep work Strength/Skill 10 Min EMOTM Odd 5 Hang Power Cleans @70 of 1RM Even 8 Box Jumps (24/20) (30/24) Training (Met-con) In teams of two "Row,…

2013 12 26

Thursday 12/26/2013 WOD

By: EVF Performance 0

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 3 negative HSPU Dynamic Stretches Workout prep Deadlifts 3-4 sets to build up to workout weight Strength/Skill 6 Min EMOTM 10 Push ups + 5 Deadlifts @70% of 1RM Training (Met-Con) 5 Rounds 4 Min AMRAP…

2013 12 25

Monday 12/22/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 1 negative HSPU W a PVC Pipe 2sets of 10 pass Throughs 10 Over Head Squats Strength/Skill Push press 5-4-3-3-3 65%-70%-80%-85%-90% Base percentages off your 3RM Training (Met-con) 3 Rounds for time 10 HSPU 15 Toes…

2013 12 22

Sunday 6/16/2013 WOD Mainsite Sundays

By: EVF Performance 0

We hope everyone is having an amazing weekend! This has been an awesome week for our community. We had our 1 year anniversary and had a great turnout. Thank you to everyone who came. It was an awesome time, lots of great food, icy cold beverages and amazing people.…

2013 06 15

Saturday 6/15/2013 WOD

By: EVF Performance 0

Warm up Mobility coaches Choice Tabata Air Squats 8x20 secs on 10 sec rest Kipping Practice Training: Partner WOD 1 4 Mins Max Pullups 1 Min rest 4 mins Max Push ups 1 min rest 4 Mins Max Meters Ski One partner works at a time. Count total…

2013 06 14

Friday 6/14/2013 WOD 13.4

By: EVF Performance 4 Comments

Warm up 400 meter run With a PVC pipe 3 sets of 10 Pass thru's 10 Over Head squats Toes to bar Practice Strength/Skill Power Clean and Jerk 5-5-3-3-1-1 Take 20 mins to build up to a heavy single Training: Over the course of the next few…

2013 06 13

Thursday 6/13/2013 WOD

By: EVF Performance 0

Happy anniversary EVF CrossFit Upper East side! Here is to a great year of many amazing memories and to many more to come. We couldn't have done it without such an amazing community of people. This is a very special place because each of you make it that way. Without…

2013 06 12

Tuesday 6/10/2013 WOD

By: EVF Performance 1 Comment

20 Mins Open Gym Focus on Practicing HSPU Mobility Training 2 Rounds For time Run 400 Meters (1st ave and back) 30 KB Swings (53/35lbs) Run 600 Meters (around the block) 20 Air Squats Run 800 Meters ( 1st ave and back twice) 10 HSPU If it…

2013 06 10

All hail to the King and Queen of EVF CFUES

By: EVF Performance 0

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.…

2013 06 10