EVF Performance | EVF Performance

Workout of the day – Wednesday December 29th

Warm up 3 rounds 8 Lunges 6 glute bridges 4 Hollow Rocks 20 sec superman hold Back squat 3 reps at 70% of your 1RM 3 reps at 80% of your 1RM Max reps at 90% of your 1RM Compare to 12/1 (second week of the cycle) - you should…

2021 12 28

Workout of the day – Tuesday December 28th

By: EVF Performance 0

Announcement: We have 2 more weeks in this cycle. Given that there has not been any group classes last week, and to allow everyone to bank on all their hard work during this cycle, we will be shuffling a few things around, especially in the first week of January, and…

2021 12 27

Workout of the day – Monday December 27th

By: EVF Performance 0

2021 12 26

Workout of the day – Sunday December 26th

By: EVF Performance 0

Warm up 3 rounds: 3 wall walks 6 cal ski erg 9 jump squats Overhead stability / unilateral strength 4 rounds for max weight: 8/arm half kneeling DB press 8/arm single arm ring row 30 sec per side single arm plank Conditioning 14 min AMRAP: 50 double unders 14 single…

2021 12 25

Workout of the day – Saturday December 25th

By: EVF Performance 0

Happy holidays! The gym is closed today, but here is a home WOD you can do: Home WOD - “Zachary Tellier” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100…

2021 12 24

Workout of the day – Friday December 24th

By: EVF Performance 0

Warm up 2 rounds: 250m row 8/arm KB suitcase deadlifts 8 KB goblet hold sumo-stance good mornings 10/leg single leg glute bridges Deadlift 6 at 77.5% 5 at 82.5% 4 at 87.5% 2 at 90% Time cap: 17 min Gymnastics conditioning 5 rounds for time: 10 Front Squats, 135/95 lbs…

2021 12 23

Workout of the day – Thursday December 23rd

By: EVF Performance 0

Warm up 20 band pull apart palms down 20 band pull apart palms up Then, 6 min alternating EMOM: 10 plate ground to overhead 12/10 cal row Pushing challenge Using your benchmark from week 2, Thursday 12/2 3 Sets @ 25% - rest 30 sec between sets -- Rest 90sec…

2021 12 22

Workout of the day – Wednesday December 22nd

By: EVF Performance 0

Warm up 3 rounds: 10 BB kang squats 10 BB jump squats 5/side windmills w/ KB or DB Back squat 5 reps at 65% of your 1RM 5 reps at 75% of your 1RM Max reps at 85% of your 1RM Compare to 11/24 (first week of the cycle) -…

2021 12 21

Workout of the day – Tuesday December 21st

By: EVF Performance 0

Warm up 2 rounds 10 hollow rocks holding a PVC pipe overhead 10 PVC passthroughs 5 inchworms 500m/400m ski erg Gymnastics - toes-to-bar challenge 3 Rounds 3 Reps of 3 sec UP Tempo Strict-to-Bar (1sec down) 3 Reps of 3 sec DOWN Tempo Strict-to-Bar (1sec up) -- rest 2 min…

2021 12 20

Workout of the day – Monday December 20th

By: EVF Performance 0

Warm up Row 500m/400m then: 10 Russian baby makers 10 sumo stance squats 10 sumo stand BB good mornings Clean & Jerk complex waves 3 Squat Cleans + 3 jerks at 65% 2 Squat Cleans + 2 jerks at 70% 1 Squat Clean + 1 jerk at 75% 3 Squat…

2021 12 19

Upper East Side

Author: EVF Performance

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