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Author: Jenna Tomsko

A Message from Eric

By: Jenna Tomsko 0

We are EVF Performance first, and CrossFit thereafter. We have always believed that strength creates opportunity and freedom. We believe that strength is so much more than just physical. Being strong also means having the ability to listen, understand, and have the ability to face anything life throws at you.…
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2020 06 08

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Saturday, May 9th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 1 minute jump rope 5 inchworms + push up 5 v-ups + :20 hollow hold 5 reps of 2 lunges + 1 squat Equipment Workout 20 minute AMRAP 8 DB hang power cleans* 8 DB lunge press* 16 single-arm DB/KB swings *12 reps if using a…
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2020 05 08

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Friday, May 8th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: :45 squat stretch :45 plank hold 60 mountain climbers 15 good mornings 10 squats 5 downward dog push ups Equipment Workout 5 rounds for time 12 DB snatches 12 push ups 12 toes to wall 3 wall walks No Equipment Option 5 rounds for time 12…
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2020 05 07

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Thursday, May 7th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 5 minute ladder: 10-20-30… Jump rope Grasshoppers Groiners Squats Equipment Workout Every 2:00 for 10 rounds: 8 v-ups 10 DB hang clean & jerks* 50 double unders/100 singles *16 reps (8/side) if performing single arm. No Equipment Option Every 2:00 for 10 rounds: 10 v-ups 10 squats 10…
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2020 05 06

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Wednesday, May 6th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds, :30 each exercise Cossack squats Alternating groiners Deck squats High knees Plank Workout Move through today's circuit with purpose, focusing on proper form and deliberate movement. Challenge yourself by adding heavy weight to the step ups, windmills, and single-leg deadlifts if you have it. 60 burpees…
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2020 05 05

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Tuesday, May 5th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minutes: 10 good mornings :30 plank 10 squats :20 handstand hold 10 sit ups Part A Tabata, 8 rounds each Plank hip drops Squat thrust + mountain climbers (1+4) Wall sit Single-arm plank (alternate arms each round) Part B 12 minute AMRAP 12 lunge, squat, tuck jump…
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2020 05 04

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Monday, May 4th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 10 lunges 20 plank shoulder taps 10 hand release push ups 20 hollow rocks Part A 3 sets Tempo Bulgarian split squat x 8/leg @ 32X1* Bent over rows x 10-12 Plank pull thru x 16 *3-count descent, 2-count pause, explode up, 1-count pause at the…
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2020 05 03

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Sunday, May 3rd At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 10 squats 10 v-ups 10 good mornings 10 burpees Workout 5 rounds for time 10 sprinter lunges each leg 10 plank ups 400m run
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2020 05 02

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Saturday, May 2nd At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minute ladder 10-20-30-40… Jump rope Butt kicks High knees Flutterkicks Part A 4 rounds 10 Bulgarian split squats, right leg 10 Bulgarian split squats, left leg 10 side plank dips + :20 hold (right side) 10 side plank dips + :20 hold (left side) 10 single-leg deadlifts,…
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2020 05 01

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Tuesday, April 28th At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minutes: 30 mountain climbers 10 plank ups 10 v-ups 10 squats Part A Tabata, 45/15 Plank rows KB/DB swings Single-leg bench hip thrust Lunges *If you don’t have weights, substitute squat thrusts for KB swings and plank shoulder taps for plank rows. Part B 15 minute AMRAP…
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2020 04 27

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