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Workout of the day – Sunday October 20th

Warm up 2 rounds10 alternating lunges with torso twist10 down ups10 per side single KB suitcase deadlifts150m row Strength 3 rounds for load and quality:6 per side DB bent over row (tripod position)8 Turkish situps per side100 ft. per side single KB overhead carry Conditioning 20 min AMRAP:4 shuttle runs…

2024 10 19

Workout of the day – Saturday October 19th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Partner "Zeus":4 rounds for time - split as desired between partners - one partner working at a time:30 wall balls 20/14 lbs30 sumo deadlift high-pulls [BB: 75/55 lbs, KB: 24/16 kg]30 box Jumps 20/16 in30 push Press [BB: 75/55 lbs, DB: 2x35/25 lbs]30 push-ups10 back…

2024 10 18

Workout of the day – Friday October 18th

By: EVF Performance 0

Warm up 3 Rounds30 sec handstand hold / plank hold10 single arm dumbbell thrusters (5/side)10 yoga push-ups5 snow angels face down Strict press 4x6, increasing Conditioning 5 rounds for max reps, 1 min per station (15 min total):1 min double unders1 min double DB box steps over 24/20 in 50/35…

2024 10 17

Workout of the day – Thursday October 17th

By: EVF Performance 0

Warm up Row 500m/400m, then2 rounds:8 alternating bird dogs8/arm single arm KBS Strength 4 supersets:A1. 8 per side single leg RDLA2. 8 barbell ab rollouts Conditioning 10 min AMRAP ladder2-4-6-8-10-….:Hang power cleans 185/125 lbsFront squats 185/125 lbs2x lateral burpees over the bar Note: The load on the bar should allow…

2024 10 16

Workout of the day – Wednesday October 16th

By: EVF Performance 0

Warm up 3 Rounds5 inch worms with pushups5 PVC pass through6 x 50′ Shuttle Run5 Pull-Ups Gymnastics skills and strength Practice bar muscle up for 10 minutes using the level appropriate for you. See video. Endurance 24 min alternating EMOM: 4 rounds12 burpees to plate4 bar muscle ups or 10…

2024 10 15

Workout of the day – Tuesday October 15th

By: EVF Performance 0

Warm up Alternating Tabata - alternate between down-ups and air squats for 4 intervals of 20 secs each, 10 sec rest between.Then, 2 rounds:10 pvc pass through10 wall facing squats (hands overhead)10 pvc sots presses Olympic lifting 20 min EMOM:1 clean and jerk Note: split jerk or push jerk. Start…

2024 10 14

Workout of the day – Monday October 14th

By: EVF Performance 0

Warm up 2-3 rounds10 cal machine5 /side dumbbell suitcase deadlifts10 empty barbell front rack rear lunges5 tall box step ups per leg5 empty barbell good mornings Back squat 4 supersetsA1. 10 back squatsA2. 8/leg "jumping"Bulgarian split squats Note: Aim to be explosive on the way up with the goal to…

2024 10 13

Workout of the day – Sunday October 13th

By: EVF Performance 0

** Announcement **: Venus Weightlifting seminar today, the gym will only be open for regular membership for an 8:30am Community WOD class. Community WOD (EVF360 & Crossfit) Warm up 3 rounds:10 scap pullups5 pronated snow angels10 cal row Bodybuildling upper body strength 3 supersets:A1 - 8 double DB bent over…

2024 10 12

Workout of the day – Saturday October 12th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time:2,000m/1,600m row1,600m run120 single KB thrusters 24/16 kg80 ring dips40 handstand pushups20 wall walks Note: break up the row and run in 4 distance intervals and perform relay style on the run. Time cap:…

2024 10 11

Workout of the day – Friday October 11th

By: EVF Performance 0

Warm up 3 rounds10 plate squat with press out20 alternating single leg V-ups10 alternating box step ups Deadlift 7x2 at 102.5% of your 4RM from week 1 (9/13), or 87.5% of your most recent deadlift 1RM, whichever is calculated number is higher if you have both. Conditioning 2 rounds for…

2024 10 10

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter