2013 11 11
Warm up 2 mins Foam roll each leg 2 Mins Lax Ball on Each Scapula 3 sets of 30 secs Mountain Climbers 30 secs Air Squats 30 secs Groiners 30 secs sonics Strength/ Skill Back Squats 3-5-5-5-3 Training (Met-con) 4 rounds 400 meter row 12 Pull ups 12…
Warm up 3 Sets of 10 Push Press (empty Barbell) 10 Good Mornings ( Empty Barbell) 10 Jump Squats Strength/Skill 1n 15 mins build up to a heavy set of 3 reps Push press 3-3-3-3-3 Training (Met-Con) In honor of Veterans Day and dedicated to those who served this great…
2013 11 10
Warm up 400 Meter run 3 sets 5 push ups 10 Air Squats 15 Ab mat sit ups Training (Met-con) 10 rounds 200 meter run 10 Burpees 10 Wall Balls (20/14) 10 SDHP w KB (53/35) 200 meter run 86th st to 85th at then back in the building
2013 11 09
Warm up With a running clock of 8 mins W an empty PVC pipe 3 sets of 10 Pass Thru's 10 around the worlds 10 Over head Squats 10 muscle snatches 10 snatch Balance 10 Full snatches 10 Sots presses Strength/Skill 10 Min EMOM Even min 6/7 Snatches (95/65) (135/95)…
2013 11 08
Warm up Ski 300 Meters 3 sets of 30 secs each High knees Plank Supermans Sonics Dynamic stretches Strength In 15 mins 5 sets of 20 Alt weighted Lunges Super set with 3 Weighted pull ups Training (Met-Con) "Interval valley" 30 secs AMRAP 30 secs rest 4 Rounds of Ball…
2013 11 07
Warm up W a PVC Pipe 3 sets of 10 Pass Thru's 10 around the worlds 10 Oh Squats 10 Burpees 10 Groiners Strength/Skill Take 15 Mins Build as heavy as you can 1 Push press 1 Jerk Rest 2-3 mins between sets Training (Met-Con) 800 Meter run 30 Push…
2013 11 06
Warm up W an empty barbell 3 sets of 10 Dead lifts 10 Push Presses 10 Back squats Dynamic Stretches Strength/Skill Dead-Lifts 5-3-3-3-5 Training (Met-con) Lurong living Paleo Challenge WOD 1 repeat. Go back to your log books to compare results. Check for improvements or areas in which you still…
2013 11 05
We are all very excited to host our first very own in house competition. The EVF Battle of The Fittest. Who wants to get a chance to throw down and put their fitness to the test? When: Saturday Dec 7th. Gym will open at 8am. Athlete conference will…
2013 11 05
Jamie hitting those Front Squats at the Scream and Clean. Warm up 3 rounds of CINDY 5 Pull ups 10 Push ups 15 Air Squats Dynamic Stretches Strength/Skill 10 Min EMOM EVEN MIN 20 Double Unders Odd Min 3 Wall Climbs Training (met-con) 7 Rounds 15 KB Swings…
2013 11 04
Whats up my fellow EVF'ers! As many of you know a few of our members competed along side one another inthe 2nd annual Scream and Clean competition in Danbury. We had a total of 6 teams with 4 competitors to a team. Thats 24 athletes giving it there all,…
2013 11 04