EVF Performance | July, 2015

Columbus Circle July Athlete of the Month

Congrats to our July Athlete of the Month, Alison Magistrali! Alison works hard and brings awesome energy to the box. Thanks for all you add to our community! How/when did you get involved in CrossFit? What has motivated you to stick with it? I got involved with CrossFit in spring…

2015 07 22

Movement of the Month: Low-bar back squat

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Nail down your squat with some tips from Coach Brandon. “There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand…

2015 07 22

Wednesday, July 22 CrossFit Workout of the Day

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Happy Member Appreciation Week! We're giving away awesome prizes for members and class package holders all week long. See you in class! At-home mobility | Focus: shoulder external rotation | Equipment: rig, band & kb, lax ball Mobility Coach's choice Warm up 3 rounds not for time: 15 banded pull…

2015 07 21

Tuesday, July 21 CrossFit Workout of the Day

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At-home mobility | Focus: hips (at night before bed) | Equipment: elevated surface 9 minutes to complete: 50 calorie row 40 wall balls 30 burpees Rest 2 minutes 9 minutes to complete: 800m run 40 KB swings 30 overhead lunges Rest 2 minutes 9 minutes to complete: 100 mountain climbers…

2015 07 20

Monday, July 20 CrossFit Workout of the Day

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At-home mobility | Focus: hips & psoas, TFL | Equipment: lax ball Mobility Coach's choice Warm up 3 rounds not for time: 25m banded knee side steps 10 squats (toes to wall) 10 ring rows Strength Find a 1RM back squat Conditioning Performance/Fitness “Cindy” 20 minute AMRAP: 5 pull-ups 10…

2015 07 19

Sunday, July 19 CrossFit Workout of the Day

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Hero WOD “Holleyman” 30 rounds for time: 5 wall balls (20/14) 3 HSPU 1 power clean (225/155)

2015 07 18

Saturday, July 18 CrossFit Workout of the Day

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In teams of two, for time: 600m run, together 60 deadlifts (185/125) 60 front squats (155/105) 60 power clean & jerks (135/95) 60 back rack lunges (115/75) 600m run, together

2015 07 17

Friday, July 17 CrossFit Workout of the Day

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At-home mobility | Focus: hip external rotation | Equipment: band and rig, wall Warm up 3 rounds not for time: 3 strict HSPU 10 goblet squats 1:00 plank Strength Overhead squat: 3 reps every 3 minutes for 5 rounds Conditioning Performance 5 minute AMRAP: 10 KB swings (70/53) 20 plate…

2015 07 16

Thursday, July 16 CrossFit Workout of the Day

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Have you grabbed an EVF muscle shirt yet? Disclaimer: guns not included. At-home mobility | Focus: ribs, tspine, front rack, OH position | Equipment: foam roller, band and rig Warm up 3 rounds not for time: 10 KB thrusters 15 sit-ups 10 box jumps Strength 2 clusters Conditioning Performance For…

2015 07 15

July Upper East Side Athlete of the Month

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We're so excited to announce our July Upper East Side Athlete of the Month, Geoff Schenker! Geoff has grown into a tremendous athlete during his 2 years here and I'm so proud of his progress. His dedication and hard work are consistently seen as he excels (almost effortlessly!) at his…

2015 07 15

Upper East Side

Month: July 2015

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter