EVF Performance | January, 2018

Sunday, Jan. 14 CrossFit Workout of the Day

WOD 20 minute AMRAP: 50’ handstand walk 15 burpees 30 pistols Not being able to walk on your hands is no reason not to come to class. There will be plenty of scaling options! Accessory work 4 sets: Strict or weighted ring dips x 6-8 False grip ring pull ups…

2018 01 13

Saturday, Jan. 13 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 200 double unders 100/70 calorie row 100 DB snatches (50/35) 75 wall balls (20/14) 50 Curtis P’s (95/65)* 75 wall balls 100 DB snatches 100/70 calorie row 200 double unders *1 power clean + 1 front rack lunge each leg + 1 push press

2018 01 12

Friday, Jan. 12 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=jV2swaTJNNw[/embed] Mobility: Snatch mobility 101 Warm up 500m row/400m ski or 20 calorie bike Shoulder/hip mobility 3 sets: 3 snatch deadlifts 3 hang snatch high pulls 3 hang muscle snatches 3 hang power snatches 3 power snatches Strength/Skill Hang power snatch + power snatch 5 x (2+1) Work up each…

2018 01 11

Nutrition 101: Intermittent Fasting

By: EVF Performance 0

Intermittent fasting. Most of you have probably heard this phrase going around the gym a lot lately. Lots of people are doing it and seeing great results (myself included), but it’s important to know what you’re getting into before you try it. It may be right for you, and it…

2018 01 11

Thursday, Jan. 11 Workout of the Day

By: EVF Performance 0

35 minutes to complete for time: 1-2-3-4-5-6-7-8-9-10 Thrusters 10-9-8-7-6-5-4-3-2-1 KB sdhp Rest 2 minutes 1-10 Box jumps 10-1 Manmakers Rest 2 minutes 1-10 DB snatch 10-1 Toes to bar or v-ups Rest 2 minutes 1-10 Calorie ski or bike 10-1 KBS

2018 01 10

Rowing: Common Faults and How to Fix Them

By: EVF Performance 0

By Coach Alex Prakken As CrossFitters, our highest commitment is to our movement. Us coaches constantly preach mechanics and form first, then and only then do we add intensity via increased speed or increased load. We spend hours upon hours perfecting our Olympic lifts with a PVC pipe, then an…

2018 01 10

Wednesday, Jan. 10 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=kNmJi_Cqeoo&nohtml5=False[/embed] Tight hamstrings? Try rolling out the bottom of your feet with either a lax or tennis ball. A couple minutes on each foot will break of the fascia make a noticeable difference. Warm up 6 minutes: 10 DB Romanian deadlifts 5/5 single-leg glute bridges 10 PVC v-ups Strength/Skill 10…

2018 01 09

Tuesday, January 9th Crossfit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 8 lunges w/ pass thru 8 jump squats 8 scap push ups :20 KB front rack squat hold Strength/Skill Power clean 3x3 Push jerk 3x3 Work up to a moderate set of 3 for both. Conditioning 2 rounds for time 25 hand release push ups 20…

2018 01 09

Monday, January 8th Crossfit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 10 banded side steps 10 goblet squats 10 back extensions :20 active hang Strength Back squat 1x10 @ 65% -20# 1x10 @ 65% -10# 1x10 @ 65% Conditioning For time 40 DB snatches (50/35) 40 pull ups 40 shoulder to overhead (95/65) 40 double unders

2018 01 07

Sunday, Jan. 7 CrossFit Workout of the Day

By: EVF Performance 0

Conditioning 20 minute AMRAP: 20 calorie row 15 dips 10 Turkish get-ups (50/35) Accessory work 3 sets: Good mornings x 10 Bent over alternating KB row x 16 (8/arm) Farmer carry walking lunge x 20 steps

2018 01 06

Upper East Side

Month: January 2018

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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