EVF Performance | EVF Performance

Our upcoming cycle will start Monday, March 9th and will continue through May 8th. The next eight weeks will focus on continuing to build strength in our back squats, overhead lifts, and bench press, as well as improving technique in the snatch. We’ll focus on developing our strict pull up…

2020 03 06

Friday, March 6th Crossfit Workout of the Day – Transition Week, Day 4

By: EVF Performance 0

Warm Up 6 minutes: 10 alternating groiners 5 pass thrus 5 knees to feet jumps 5 PVC overhead squats 5 snatch grip Sotts press Strength Every :90 for 10 rounds - High-hang snatch x 2 Keep weight light and technique perfect! Conditioning 3 rounds for time 30 KBS (53/35) 15…

2020 03 05

Thursday, March 5th EVF 360 Workout of the Day

By: EVF Performance 0

On a 36:00 clock… 0:00-12:00, complete: 12-9-6 reps of Manmakers (40/25) DB step overs (40/25) 12:00-24:00, complete: 24-18-12 reps of Burpees Pull ups/ring rows 24:00-36:00, complete: 42-36-24 reps of Push ups DB snatches (50/35) Any time left over in each 12-minute period will be used as rest.

2020 03 04

Wednesday, March 4th Crossfit Workout of the Day – Transition Week, Day 3

By: EVF Performance 0

Warm Up 3 rounds: 50 single unders 5 inchworms 5 scap push ups 5 barbell hang clean pulls 5 barbell hang muscle cleans 10 barbell front squats Strength Power clean 5-5-3-3-2 Work up to working load for workout. Hero WOD “Havana” 25-minute AMRAP 150 double unders 50 push ups 15…

2020 03 03

Tuesday, March 3rd Crossfit Workout of the Day – Transition Week, Day 2

By: EVF Performance 0

Warm Up 7 minutes: 2 wall walks 5 barbell elbow rotations 5 barbell strict press 5 scap pull ups 10 box jumps 10 ring rows Strength Push press (from floor) 8-8-8 Strict pull ups/strict C2B 8-8-8 Warm up to a moderate weight and perform all sets across. Conditioning For time…

2020 03 02

Monday, March 2nd Crossfit Workout of the Day – Transition Week, Day 1

By: EVF Performance 0

Warm Up 2 rounds: 10 banded side steps :30 squat stretch 10 PVC overhead squats 10 deadbugs 10 step ups 10 Cossack squats Strength Back squat 65%, 3x5 Conditioning For time 20 power snatches (115/80) 30 toes to bar 15 DB burpee front rack step ups (50/35) Rest 1:00 15…

2020 03 01

Sunday, March 1st Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 5 inchworms w/ push up 5 scap pull ups 10 half-kneeling windmills (5/arm) 10 band pull aparts 10 ring rows Strength Bench press (deload) 75%, 3x6 Conditioning For time 21-15-9 reps of DB squat cleans (50/35) Strict pull ups Deficit push ups (hands on dumbbells)

2020 03 01

Saturday, February 29th Crossfit Workout of the Day – Partner WOD

By: EVF Performance 0

In teams of two… 5 rounds for time 30 synchro air squats 20 deadlifts (225/155) 500m row 10 synchro burpees 10 power cleans (225/155) Unless specified as "synchro," teams will split work however they choose.

2020 02 28

Friday, February 28th Crossfit Workout of the Day – Test Week, Day 4

By: EVF Performance 0

Warm Up 6 minutes: 10 banded glute bridges 10 walking lunges 10 staggered deadlifts 10 banded good mornings 10 birddogs Strength Deadlift 1RM Conditioning Choose your own adventure: “Randy” 75 snatches for time (75/55) OR “Isabel” 30 snatches for time (135/95)

2020 02 27

Thursday, February 27th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 5 rounds of: 15 toes to bar/hanging knee raises 15 double DB clean & jerks (50/35) Rest 2:00 5 rounds of: 15 KBS (53/35) 15 goblet squats Rest 2:00 5 rounds of: 15 DB front rack step ups (40/25) 15 plank rows w/ push up

2020 02 26

Upper East Side

Author: EVF Performance

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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