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Tuesday, December 17th Crossfit Workout of the Day

Warm Up 8 minutes: Handstand hold/walk practice Gymnastics Strict handstand push ups Level 1: Pike push ups 5x5+ Level 2: Strict hspu 5x3+ Level 3: Strict deficit hspu 5x3+ Conditioning 6 rounds for time 3 clean & jerks (155/105) 5 pull ups 10 push ups 15 squats

2019 12 16

Monday, December 16th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 walking lunges 10 banded side steps 10 bird dogs 5 kang squats 5 strict toes to bar Strength Front squat 80%x4 85%x2 90%x1 Back squat 1 x max reps at heaviest front squat load Conditioning 10 minute AMRAP 5 OHS (135/95) 7 toes to bar…

2019 12 15

Sunday, December 15th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 5 scap pull ups 10 kip swings 10 band pull aparts 5 push ups 10 ring rows Strength Bench press 80%, 5x3 Conditioning Strict-ish “Mary” 20 minute AMRAP 5 strict handstand push ups 10 pistols 15 gymnastics kip pull ups Taking it back to basics today…

2019 12 14

Columbus Circle Coach Spotlight: Quinton

By: EVF Performance 0

Where are you from? Temple Hills, MD How did you get involved with EVF? In 2018, I would commute to the city every weekend to see my wife who was in school at the time. She would always rave about EVF so I figure I'd check them out. I met…

2019 12 14

Saturday, December 14th Crossfit Workout of the Day

By: EVF Performance 0

Don't forget - UES holiday party tonight at Draught 55, 7pm. Can't wait to see everyone there! Partner Workout In teams of two… 35 minute AMRAP 100 double unders 20 power cleans (135/95) 10 DB burpee step ups (50/35) 100 double unders 30 power cleans 15 DB burpee step ups…

2019 12 13

Friday, December 13th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 10 banded good mornings :20 handstand hold 10 glute bridges :20 hollow hold 5 box jumps Strength 5 sets Deadlift Push press Set 1: 5 reps @ 70% Set 2: 4 reps @ 75% Set 3: 3 reps @ 80% Set 4: 2 reps @ 85%…

2019 12 12

Thursday, December 12th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 1k row 100 double unders/200 singles 800m run 80 wall balls 500m row 50 KBS (53/35) 400m run 40 burpee box jumps 300m row 30 strict pull ups/ring rows 200m run 20 manmakers (35/20)

2019 12 11

Wednesday, December 11th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: :20 front rack KB hold 10 plank shoulder taps 10 goblet squats 10 pass thrus 5 scap pull ups 10 PVC overhead squats Strength 15 minutes to work up to weight for workout. Conditioning 20 minute AMRAP 5 snatches (165/110) 3 overhead squats 1 strict ring…

2019 12 10

Tuesday, December 10th Crossfit Workout of the Day

By: EVF Performance 0

Want to improve your strict handstand push ups? Don't sleep on the negative handstand push up! This video breaks it down step by step, with or without a deficit. https://www.youtube.com/watch?v=R5wFUdRWh9o Warm Up 2 rounds: Wall walk to :20 wall-facing handstand hold :20 hollow hold (round 1), 10 hollow rocks (round…

2019 12 09

Monday, December 9th Crossfit Workout of the Day

By: EVF Performance 0

If you're limited in your front rack mobility, front squats and cleans will be a bigger challenge for you. Here are three great drills from WODprep to improve your positioning in these lifts. https://www.youtube.com/watch?v=0vcpL626U98 Warm Up 7 minutes: 10 alternating groiners 10 banded glute bridges 10 dead bugs 10 monster…

2019 12 08

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter