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Author: EVF Performance

Workout of the day – Wednesday February 8th

By: EVF Performance 0

Warm up 3 rounds: 6 cal machine (use what you intend to use later) 6 front squats** 6 shoulder-to-overhead ** 6 thrusters** ** be sure to perform the last round with whatever jerk you will be doing for the strength part today Endurance For time: 2,000m/1,600m Row or Ski or…
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2023 02 07

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Workout of the day – Tuesday February 7th

By: EVF Performance 0

Warm up 3 rounds, with an empty barbell: 5 pause front squats 5 barbell good mornings 5 back rack jump squats with empty barbell 5 hang power cleans with empty BB Deadlift for GPP For time: 1-2-3...-9-10 Deadlifts 155/105 lbs Cal row immediately into: 10-9-8-...-2-1 Hang cleans 155/105 lbs Burpees…
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2023 02 06

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Workout of the day – Monday February 6th

By: EVF Performance 0

Warm up 3 rounds 5/side 90-90 transitions 5/side banded lateral monster steps 20 sec handstand hold or 40 alternating plank shoulder taps Front Squat + Jerk For load, from the rack: 1 front squats + 5 jerks 1 front squats + 4 jerks 1 front squats + 3 jerks 1…
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2023 02 05

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Workout of the day – Sunday February 5th

By: EVF Performance 0

Warm up 3 rounds 5/arm single KB floor presses 5/arm KB Turkish situps 5/arm single arm KBS Bench press 10 min to work up to a heavy bench press for the day (Do not max out!) - ~90% Then, 10 min to perform the following 3 sets: 5 reps at…
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2023 02 04

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Workout of the day – Saturday February 4th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 8 min partner AMReps, one partner working at a time, split as desired: 50 American KBS 24/16 kg 40 handstand pushups 30 bar facing or DB facing burpees AMRep snatches in the remaining time (BB: 75/55 lbs, DB: 50/35 lbs) -- rest 2 min 8…
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2023 02 03

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Workout of the day –Friday February 3rd

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 10 90-90s 10 alternating box steps ups 10 alternating cossack squats Gymnastics skills 10 min alternating EMOM: Max  pistols or pistols progression 16 alternating hanging single leg raises (or single leg knee raises) Pistols progressions: Curtsy squats Single leg box squat Single leg…
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2023 02 02

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Workout of the day – Thursday February 2nd

By: EVF Performance 0

Warm up 2-3 rounds of (6 min cap): 20 sec machine sprint (row/ski/bike) 20 band pull aparts (palms facing up) 6 behind the neck BB press 8 overhead squats Snatch 5 min EMOM: 3 power snatches - 60-70% Then 5 min EMOM: 2 snatches - 70-80% (squat or power) Then…
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2023 02 01

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Workout of the day – Wednesday February 1st

By: EVF Performance 0

Warm up 2 rounds, performed at a rapid pace with light to medium weight: 10 alternating DB snatches 10 alternating single DB clean & jerks 10 burpees Endurance Three parts performed on a continuously running clock of 39 min, each for time and capped at 13 min, may be perform…
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2023 01 31

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Workout of the day – Tuesday January 31st

By: EVF Performance 0

Warm up 3 rounds of: 10 KB Russian twists 10 banded good mornings 10 alternating bird dogs Deadlift for GPP On a 20 min running clock: -- from 0:00 to 9:00: 9 min alternating EMOM: 6 deadlifts 8 toes to bars 10 box jumps over 30/24 in -- from 9:00…
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2023 01 30

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Workout of the day – Monday January 30th

By: EVF Performance 0

Warm up 3 rounds 5/side 90-90 transitions 5/side banded lateral monster steps 20 sec handstand hold or 40 alternating plank shoulder taps Front Squat + Jerk For load, from the rack: 2 front squats + 5 jerks 2 front squats + 4 jerks 2 front squats + 3 jerks 2…
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2023 01 29

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CLICK HERE to get started if you are visiting from out of town.

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