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Sunday, May 5th Crossfit Workout of the Day

Warm Up 3 rounds: 10 band pull aparts 5 burpee broad jumps 5 strict pull ups :30 plank Strength Bench press 93%, 4x1 Conditioning “Helen” 3 rounds for time 400m run 21 KB swings (53/35) 12 pull ups

2019 05 04

Saturday, May 4 CrossFit Workout of Day

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In teams of two… 32 minute AMRAP 400m run, together 40 wall balls (20/14) 30 shoulder to overhead (115/80) 20 synchronized burpees

2019 05 03

Athlete of the Month: Justin

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Justin is motivated, consistent, and dedicated. He's always putting in extra work. He stays after class to mobilize or work on a skill and has improved exponentially since he started at EVF. His positive attitude is always a welcome presence in class, and he’s always open to learning new ways…

2019 05 03

Friday, May 3 CrossFit Workout of Day

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Mobility: If your shoulder mobility and flexibility is limited, you're not alone. Here's how a Catalyst Athletics lifter improved her overhead range of motion. Warm Up 9 minute EMOM Minute 1 - 20’ HSW or :30 handstand hold Minute 2 - 10 PVC overhead squats Minute 3 - 15 hollow…

2019 05 02

Thursday, May 2 EVF 360 Workout of the Day

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Mobility: Wonder how CrossFit athletes warm up? Here's Games athlete Brooke Ence's full warm-up routine. https://www.youtube.com/watch?v=07HGL02E16o 40 minutes to complete... 5 rounds of: 200m run 15 KBS (53/35) 5 burpee pull ups 5 rounds of: 250m row 15 push ups 5 weighted step overs (40/25) Then, 75 goblet squats (70/53)*…

2019 05 01

Wednesday, May 1 CrossFit Workout of Day

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Mobility: Struggling to get to the right position in your snatch? Here arew three quick drills to improve your snatch. https://www.youtube.com/watch?v=lm5hl5RSaMM Warm Up 6 minutes: 5 pass thrus 10 snatch grip RDLs 10 OHS 5 snatch balance 5 behind neck Sotts press Strength Every 2:00 for 6 sets: Hang snatch…

2019 04 30

Tuesday, April 30 CrossFit Workout of Day

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Mobility: Build your core strength and stability with the side plank. Lay on your side, with your elbow directly below the shoulder. Bring your feet back so your knees are at a 90-degree angle, and place your other hand on your hip. Contract your core and raise both hips off…

2019 04 29

Muscle up drill: Pull to your hips

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Ah, the muscle-up. It might be what comes to mind when you think CrossFit. But it’s no surprise you’ll need to build lots of strength and skill to perform one. Let’s start with an essential component: Pulling to the hips. You’re likely pretty comfortable pulling to your chest — a…

2019 04 29

Monday, April 29 CrossFit Workout of Day

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Mobility: Are you stiff and sore or truly lacking the mobility to get into the right position with your squat? Try this pre-squat warm-up routine (just 2 minutes) if you're feeling extra creaky. https://www.youtube.com/watch?v=Wlpds4meE8M Warm Up 5 minutes hip & ankle mobility Then 1 round of: 100 single unders 10…

2019 04 28

Sunday, April 28th Crossfit Workout of the Day

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Warm Up 3 rounds: 50 single unders 15 band pull aparts 15 KB deadlifts 5 inchworms w/ push up Strength Bench press 90%, 4x2 Conditioning 4 rounds for time 15 KB swings (70/53) 15 deficit push ups (hands on 45/25 plates) 400m run

2019 04 27

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