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Workout of the day – Saturday March 22nd

Community WOD (EVF360 & Crossfit) 35 min partner AMRAP:1,000m/800m row - non-rowing partner holding a handstand against the wall50 alternating DB squat snatches 50/35 lbs40 box jumps over 30/24 in30 single DB OH lunges 50/35 lbs20 strict handstand pushups10 bar muscle-ups Scaling options: lighter dumbbell to achieve full squat on…

2025 03 21

Workout of the day – Friday March 21st

By: EVF Performance 0

Warm up 6 min AMRAP:2 inch worms5 KB sumo DL high pulls10/8 cal row Deadlift Work up to a single rep at ~80%, then lower the load to do 4 sets of 10 at 60%.Rest as needed between sets. The first rep should be well below your max. Conditioning 3…

2025 03 20

Workout of the day – Thursday March 20th

By: EVF Performance 0

Warm up 3 rounds:10 empty BB behind the neck thrusters10 empty BB good mornings5/side banded lateral monster walks Olympic lifting - Clean & Jerk Clean & jerks - 5x2Work up to a challenging double for the day. Conditioning 3 sets, starting a set every 6 min, each for time:3 rounds:10…

2025 03 19

Workout of the day – Wednesday March 19th

By: EVF Performance 0

Warm up 6 min AMRAP:6 alternating single DB devil cleans10 jumping squats14 band pull aparts Endurance Every 2 minute, rotating through stations, 3 rounds total (32 min):18/15 cal ski + 10 V-ups18/16 cal row + 10 alternating DB snatches 70/50 lbs200m run + 50 ft. backwards sled pull15 burpees +…

2025 03 18

Workout of the day – Tuesday March 18th

By: EVF Performance 0

Warm up 8 min alternating EMOM:5 burpee pull ups OR 5 burpees then 5 ring rows10 cal machine (row/bike/ski) Push-pull strength 4 supersets:A1 - 8 bench pressesA2 - Max reps ring rowsNote: build up to a challenging, yet unbroken set on the bench press. Ring rows are to failure, but…

2025 03 17

Workout of the day – Monday March 17th

By: EVF Performance 0

Warm up 3 rounds:10 alternating lunges with twists12 alternating plank extensions14 alternating DB hang snatches Strength A - Bulgarian split squats5x8 per leg-- rest 30 sec between legs, and as needed between sets B - half kneeling single arm DB press (contralateral)3x8 per side Conditioning "Snatch DT"5 rounds for time:12…

2025 03 16

Workout of the day – Sunday March 16th

By: EVF Performance 0

Warm up 2 rounds:20 A-Frame toe-touches10 alternating box steps ups10 KB goblet squats Midline strength 4 supersets:A1 - 8 Barbell hip thrusts, with 1 sec pause at the topBuild up to a heavy setA2 - 20 leg pike over object-- rest as needed between supersets Time cap: 16 min Conditioning…

2025 03 15

Workout of the day – Saturday March 15th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, one partner working at a time:100 hang power cleans [BB: 95/65 lbs, DBs: 35/20 lbs]90 handstand pushups80/64 cal row70 wall-balls 20/14 lbs60 hang power cleans [BB: 115/80 lbs, DBs: 50/35 lbs]50 handstand pushups40/32 cal row30 wall-balls 20/14 lbs20 hang power cleans [BB:…

2025 03 14

Workout of the day – Friday March 14th

By: EVF Performance 0

Warm up 6 min AMRAP:10 banded good mornings2 wall walks10 alternating bird-dogs20 hollow rocks Open WOD 25.3 For time:5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie rowTime cap: 20 minutes♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch♂ 225-lb (102-kg) deadlift, 135-lb…

2025 03 13

Workout of the day – Thursday March 13th

By: EVF Performance 0

Warm up 6 min AMRAP:20 band pullaparts10 groiners5 hang clusters Olympic lifting - Clean & Jerk 15 min EMOM:1 clean and jerkFocus on the mechanics today, do not exceed 80% Conditioning 7 min AMRAP:20/16 cal row/ski/assault bike20 single DB clean and jerks 50/35 lbs-- rest 3 min4 min AMReps:50/40 cal…

2025 03 12

Upper East Side

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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