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Saturday, August 3rd Crossfit Workout of the Day

Partner WOD In teams of two… 3 rounds for time 60 deadlifts (205/135) 50 single-arm DB overhead lunges (50/35) 40 KB snatch (53/35) 30 front squats (205/135)

2019 08 02

New Cycle Starts Monday!

By: EVF Performance 0

New cycle comin’ atcha! Monday, August 5th starts a new six-week program - a new opportunity for new goals, new milestones, and more PRs! Get excited for an 8 rep max back squat cycle on Mondays! We’ll start by establishing a heavy set of eight on which to base our…

2019 08 02

Friday, August 2nd Crossfit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=MDWl2YmJ5_0[/embed] Warm Up 6 minutes: 10 pass thrus :20 banded front rack stretch (each side) 5 hang muscle cleans (empty bar) 5 front squats (empty bar) 10 Russian KBS Strength Hang power clean 5-3-2-2-2 Work to heavy set of two. Conditioning For time 25 handstand push ups 50 toes to…

2019 08 01

Thursday, August 1st EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 15-12-9 reps of DB hang power cleans (35#) 30-24-18 reps of DB snatch (35#) Rest 2:00 15-12-9 reps of Burpee pull ups 30-24-18 reps of KBS (53/35) Rest 2:00 15-12-9 reps of Manmakers (40/25) 30-24-18 reps of Wall balls (20/14)

2019 07 31

Wednesday, July 31st Crossfit Workout of the Day

By: EVF Performance 0

Check out this video for a quick lesson in barbell etiquette from Coach Jenna! [embed]https://www.youtube.com/watch?v=B1pvxrABxLs&feature=youtu.be[/embed] Warm Up 8 minutes: 8 calorie row 10 glute bridges 5/5 single-arm DB high pulls 10 band pull aparts :20 ring dip support hold Strength Snatch grip deadlift 5x5 Increase weight each set. Conditioning 8…

2019 07 30

Tuesday, July 30th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 200m ski 10 pass thrus 5 inchworms w/ push up 10 bent over barbell rows 5 strict press Strength Strict press Heavy single Hero WOD “Rahoi” 12 minute AMRAP 12 box jumps (24/20) 6 thrusters (95/65) 6 bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J.…

2019 07 29

Monday, July 29th Crossfit Workout of the Day

By: EVF Performance 0

Have a few minutes and want to nerd out on some anatomy? Check out this article from The Movement Fix on the anatomical differences between individuals and why different body types need to squat differently. Warm Up 2 rounds: 10 kang squats 10 RDLs 10 deadbugs 10 Cossack squats 5 strict pull…

2019 07 28

Sunday, July 28th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 pass thrus 5 OHS 5 Sotts press 10 cat/cow stretches 5 scorpions Strength Overhead squat 5-3-3-2-1-1-1 Work to heavy single Conditioning Open Workout 13.4 7 minute AMRAP 3-6-9-12… Clean & jerk (135/95) Toes to bar

2019 07 27

Saturday, July 27th Crossfit Workout of the Day

By: EVF Performance 0

Partner WOD In teams of two, for time: 80-60-40 reps of Power snatch (75/55) Bar-facing burpee Single-arm DB hang clean & jerk (50/35) *100 double unders after each round

2019 07 26

Friday, July 26th Crossfit Workout of the Day

By: EVF Performance 0

2019 Games athlete Saxon Panchik with a seriously impressive 4:31 unbroken Karen! Who's going unbroken today?? [embed]https://www.youtube.com/watch?v=6F85ErbqTe8[/embed] Warm Up 6 minutes: 10 glute bridges 10 dead bugs 10 bird dogs 10 PVC good mornings Strength Deadlift 1RM Conditioning “Karen” 150 wall balls for time Men RX: 20# to 10’ Women…

2019 07 25

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter