EVF Performance CrossFit

Thursday, October 24th EVF 360 Workout of the Day

Don't forget about our Beau vs. Cancer fundraiser this Sunday, 10/27 at UES! We'll be doing a hero workout in his honor and accepting donations for him in all classes from 8am to 1pm. Hope to see you there! Workout 40 minutes to complete: 50 wall balls 25 devil press (40/25)…

2019 10 23

Wednesday, October 23rd Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 5 burpees 5 box jumps 10 barbell elbow rotations 10 front squats 5 hang muscle cleans 5 clean grip deadlifts Strength Hang clean 3-3-2-1-1 Increase weight each set. Conditioning For time 21 hang power cleans (95/65) 9 burpees 15 hang squat cleans (135/95) 15 bar-facing burpees…

2019 10 22

Tuesday, October 22nd Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: :20 hollow hold :20 arch hold 10 plank shoulder taps 5 scap pull ups 10 ring rows Strength Weighted/strict pull up EMOM 10 minutes, choose one option: A) Weighted pull up x 1 (working to max single) B) Strict pull ups x rep scheme of choice…

2019 10 21

UES Athlete of the Month: Colin

By: Jenna Tomsko 0

"Colin's dedication and willingness to put in the extra work has paid off not only in his barbell work, but also in his gymnastics and conditioning. He drills his weaknesses more than his strengths and has seen great progress as a result." - Coach Jenna How/when did you get involved…

2019 10 21

Monday, October 21st Crossfit Workout of the Day

By: Jenna Tomsko 0

We will definitely see wall balls in one of the open workouts over the next three weeks, plus we have quite a few in today's workout. Here are some great mobility exercises to get your ankles, hip, and shoulders primed for lots of wall balls. https://www.youtube.com/watch?v=1rn-YACVoeo Warm Up 7 minutes:…

2019 10 20

Sunday, October 20th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 8/6 calorie ski 5 inchworms w/ push up 10 straight-arm banded pulldowns 10 plank shoulder taps Strength 4 sets Bench press x 4 w/ 1-count pause on chest Conditioning 15 minute AMRAP 4 bar muscle ups 6 DB Turkish get-ups (50/35) 8 ring push ups

2019 10 19

Saturday, October 19th CrossFit Partner Workout of the Day

By: Jenna Tomsko 0

15 minute AMRAP Partner 1: Calorie row Partner 2: 1 round of 5 shoulder to overhead (115/80) 10 KBS (53/35) 15 sdhp (115/80) Rest 3:00 15 minute AMRAP Partner 1: Calorie row Partner 2: 1 round of 5 hang power cleans (115/80) 10 ring dips 15 front squats (115/80) …

2019 10 18

Friday, October 18th Crossfit Workout of the Day – UES

By: Jenna Tomsko 0

Warm Up 7 minutes: 7/5 calorie bike/ski 8 push ups 8 ring rows 8 hollow rocks :30 overhead KB hold Strength Strict shoulder press 5x6 @ tempo 21X1 Increase weight each set. Conditioning 4 x 4:00 AMRAP 400m run Then, max rounds in remaining time of: 10 DB front rack…

2019 10 17

Thursday, October 17th EVF 360 Workout of the Day

By: Jenna Tomsko 0

40 minutes to complete: 10-9-8-7-6-5-4-3-2-1 reps of DB deadlift (50/35) DB floor press (50/35) DB squat clean (50/35) 1-2-3-4-5-6-7-8-9-10 reps of Burpee pull up* Toes to bar/hanging knee raises Box jumps (24/20) *Sub burpees + ring rows

2019 10 16

Wednesday, October 16th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 30 burpees Then, 6 minutes: Walking Samson stretch Walking spiderman stretch Walking lateral squats Walking lunge with PVC pass thru Workout On a 30-minute running clock: @ 0:00 Every 2:00 for 10:00 (5 sets): Snatch Sets 1, 2: 3 reps Sets 3,4: 2 reps Set 5: 1 rep…

2019 10 15

Upper East Side

Author: Jenna Tomsko

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