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Workout of the day – Saturday November 27th

Warm up 2 rounds 10 alternating high box steps ups 5 yoga pushups 10 cal ski 5 kipping swings Partner WOD In teams of 2, for time: 50 over/unders 24/20 in 100 pullups 150 DB deadlifts 50/35 lbs 100/80 cal ski 50 over/unders 24/20 in Time cap: 30 min **…

2021 11 26

Workout of the day – Friday November 26th

By: EVF Performance 0

Warm up 3 rounds: 10/leg single leg glute bridges 10 V-ups 10 Russian KBS Deadlift 8 at 65% 6 at 70% 5 at 75% 4 at 80% 1 at 85% Time cap: 17 min Gymnastics conditioning Every 3 minutes, for 5 rounds: 10 alternating DB hang snatches 50/35 lbs 10…

2021 11 25

Workout of the day – Thursday November 25th

By: EVF Performance 0

** New cycle - stay tuned this week for more details ** Warm up Movement reviews with your coach Partner WOD Partner WOD, for time: “Thanksgiving at…” Annie's house 3 rounds of: 50 double unders 50 Ab-mat situps Kelly’s house 2 rounds of: 400m run (partners run together) 30 box…

2021 11 24

Workout of the day – Wednesday November 24th

By: EVF Performance 0

** New cycle - stay tuned this week for more details ** Warm up 3 rounds: 10 alternating bird dogs 10 hollow rocks 10 alternating cossack squats 5 BB kang squats Time cap: 7 min Back squat 5 reps at 65% of your 1RM 5 reps at 75% of your…

2021 11 23

Workout of the day – Tuesday November 23rd

By: EVF Performance 0

** New cycle - stay tuned this week for more details ** Warm up Dynamic warm-up: 2x bear crawl 2x spiderman crawl Forward crab walk Lateral crab walk Lateral shuffle Butt kick High-knees Gymnastics - pulling challenge 16 min alternating EMOM 10 med ball V-ups 5 weighted pull ups /…

2021 11 22

Workout of the day – Monday November 22nd

By: EVF Performance 0

** New cycle - stay tuned this week for more details ** Warm up 3 rounds: 6 cal ski 8 BB good mornings 10 hang squat cleans Clean & Jerk complex E2MOM for 7 rounds 1 Power clean + 1 BTK Hang Power clean + 1ATK Hang Power clean +…

2021 11 21

Workout of the day – Sunday November 21st

By: EVF Performance 0

Warm up 6 min AMRAP: 5 inchworm with pushups 5 hang clusters 5 strict presses in split stance Olympic lifting - Split jerks Take 15 min to find a new 1RM split jerk Conditioning 3x4min AMRAP: 10 handstand pushups 6 double DB front squats 50/35 lbs 6 double DB box…

2021 11 20

Workout of the day – Saturday November 20th

By: EVF Performance 0

** Last week of our 9 week cycle** Final test tomorrow: 1RM split jerk on Sunday Warm up Kettlebell DT skills Partner WOD In teams of 2, for time, one partner working at a time, "you-go-I-go" stype every round: 10 rounds of "Cindy" 2 rounds of "DT" 8 rounds of…

2021 11 19

Workout of the day – Friday November 19th

By: EVF Performance 0

** Last week of our 9 week cycle** HAPPY HOUR FRIDAY AT AVOCA Test week: 3RM front squat on Monday 1RM snatch on Wednesday Fran on Friday 1RM split jerk on Sunday Warm up 2 rounds: 30s ski erg sprints 10 kip swings 5/side single arm DB thrusters 30s row…

2021 11 18

Workout of the day – Thursday November 18th

By: EVF Performance 0

** Last week of our 9 week cycle** HAPPY HOUR FRIDAY AT AVOCA Test week: 3RM front squat on Monday 1RM snatch on Wednesday Fran on Friday 1RM split jerk on Sunday Warm up 6 min AMRAP: 8 alternating single arm DB hang squat cleans 10 plank transitions 12 walking…

2021 11 17

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter