EVF Performance | May, 2017

Sunday, May 21 CrossFit Workout of the Day

Performance 1200m run Then, 12 rounds of: 4 strict handstand push ups 8 C2B pull ups 12 air squats If you have a 20#/14# vest, wear it. Fitness 1000m run Then, 10 rounds of: 4 DB shoulder press 8 jumping C2B pull ups 12 air squats 35 minute time cap

2017 05 20

Saturday, May 20 CrossFit Workout of the Day

By: EVF Performance 0

Partner WOD For time: 2k row 200 sit ups 100 DB shoulder to overhead (40/30) Then, 3 rounds of 30 power snatches (95/65) 30 burpee pull ups *All work is split between partners.

2017 05 19

Friday, May 19 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: OHS and snatches don't have to be hard! Yes, it takes a significant amount of technique to get them right, but mobility will help you get there. Check out these tips. Warm up 3 rounds: 10 PVC dislocates 10 single-arm OHS (5/arm, DB/KB) 10 Russian KBS Strength OVERHEAD SQUAT…

2017 05 18

Thursday, May 18 Workout of the Day

By: EVF Performance 0

17 minute AMRAP : 50 lunges 15 toes to bar or toes to rig 15 ring dips or box dips 15 goblet squats 250m row Rest 3 minutes 17 minute AMRAP: 20 KBS 10 DB snatches, right 10 DB snatches, left 30 plank rows w/ push up

2017 05 18

Wednesday, May 17 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=NFYkgRc6O54[/embed] Mobility: Getting our arms over our heads can be tricky, especially if you're rolling your shoulders and getting stuck in internal rotation. Smashwerx shows you how to mobilize in the area of restriction and explains why we need to be in external rotation. Strength STRICT PRESS Performance: 80%, 4x3…

2017 05 16

Tuesday, May 16 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=hmBYKIGi6ek[/embed] Mobility: Banded pull aparts are a great way to activate the shoulders and warm up those rotator cuffs; be sure you're grabbing a lighter tensioned band for this warm up or head over to the Crossover Symmetry station. Warm up 2 sets: 3 clean deadlifts 3 clean high pulls…

2017 05 15

A note from Coach Jamie

By: EVF Performance 0

For the past 2-plus years, it has been my honor to serve as Head Coach of CrossFit Columbus Circle. Together we have built such a great community of athletes and coaches. I have seen many of you come so far with your fitness goals and share so many big lifetime…

2017 05 15

Monday, May 15 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Don't let tight hips prevent you from squatting past parallel. Better yet, you can do these mobilizations anywhere! Warm up 5 minutes: 10 banded side steps 10 band pull aparts 10 supermans 10 groiners Strength BACK SQUAT Set 1: 5 reps @ 60% Set 2: 1 rep @ 75%…

2017 05 14

Sunday, May 14 CrossFit Workout of the Day

By: EVF Performance 0

Warm up Shoulder mobility/movement prep 3 sets: 2 snatch deadlifts 2 snatch pulls 2 muscle snatches 2 OHS 2 hang snatches 2 snatches Workout “Isabel...Kind Of” For max load: Every 5 minutes for 30 minutes 500m row 5 snatches Score is total weight lifted over the 30 reps

2017 05 13

Friday, May 12 CrossFit Workout of the Day

By: EVF Performance 0

Reminder: Sunday is bring your mom to the gym day! Bring your mom to class on us to celebrate Mother's Day. Visit the front desk to reserve her spot. Mobility: You may be surprised to learn that a strong and flexible thoracic spine is a key component to your pull-up.…

2017 05 11

Upper East Side

Month: May 2017

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter