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Friday, Oct. 27 CrossFit Workout of the Day

[embed]https://www.youtube.com/watch?v=rJoOZ-1WzWk[/embed] Mobility: A couple weeks ago we posted how to mobilize your front rack. The follow up now is the activation part. Warm up Rig-assisted squat stretch Banded shoulder distraction 2 rounds: 10 PVC thrusters :15 active hang + 5 kip swings 10 lunges w/ pass thru Strength Part A…

2017 10 26

Thursday, Oct. 26 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=2jlEW8H3rwo[/embed] Mobility: The fall is a popular time for marathons and halfs. See how you can better your performance the next time you hit the pavement. 5 rounds of: 15 burpees 12 dumbbell deadlifts 9 dumbbell hang power cleans 6 dumbbell shoulder to overhead Rest 2 minutes 4 rounds of:…

2017 10 25

Wednesday, Oct. 25 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=sPm5dQ4_yhE[/embed] Mobility: Warming up your shoulders properly before training is a necessity to improve your performance. Here are a few self tests and exercises you can do. Warm up 7 minutes: 150m row 10 snatch grip Romanian deadlifts 10 glute bridges :30/:30 pigeon stretch Strength Superset Deadlift: 80%, 3x4 Strict…

2017 10 25

Tuesday, Oct. 24 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Some simple advice? Clean up your ankles, clean up your lifts. Warm up 2 sets: 10 dislocates 10 groiners 10 good mornings 10 PVC front squats 10 PVC tall cleans Strength Pause clean (knee) + hip clean + front squat 5 x 1+1+2 Working up, no more than 80%…

2017 10 23

Monday, Oct. 23 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 10 banded side steps :20 hollow hang from bar 5 squat stretches Strength Back squat 4x3 Increase 5-10# from last week. If this is your first week with this squat cycle, start at 80% of your 1RM. Conditioning 10 minute AMRAP: 25 KBS (53/35) 25 box…

2017 10 22

Sunday, October 22nd Crossfit Workout of the Day

By: EVF Performance 0

Hero WOD "Falkel" 25 minute AMRAP 8 handstand push ups 8 box jumps (30/24) 1 rope climb

2017 10 21

Saturday, Oct. 21 CrossFit Workout of the Day

By: EVF Performance 0

Barbells for Boobs: It's not too late to donate to a great cause. Support early breast cancer detection and help save lives. Go to fundraise.barbellsforboobs.org and donate to either EVF team. “Jackie” Meets “Grace” In teams of 2, for time: 2k row 100 thrusters (45/35) 60 pull ups Then, 60…

2017 10 20

Friday, Oct. 20 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=1dEG2qn8YqA[/embed] Mobility: Still struggling with the front rack position? Then try this banded front squat brought to you by Rich Froning and his doctor. Warm up 3 rounds: 10 air squats 10 lunges w/ pass thru 5 push ups 5 supermans Strength Part A Every 2:00 for 5 rounds: Front…

2017 10 19

Thursday, Oct. 19 Workout of the Day

By: EVF Performance 0

Mobility: All you desk jockeys out there, take note! Despite the fact that we may have to sit for long periods of time at work, there are ways to combat the ill effects it's taking on us. Every 2 minutes for 8 minutes: 20 weighted step ups 10 DB ground…

2017 10 18

Wednesday, Oct. 18 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=HZssExP2j18[/embed] Mobility: Fix your glutes, open your hips and deadlift like a beast. Warm up 7 minutes: 10 banded good mornings :15 active hang + 5 kip swings :30/:30 pigeon stretch Strength Superset Deadlift: 75%, 4x5 Standing DB/KB shoulder press: 4x10 2 minutes rest between sets Conditioning 5 rounds for…

2017 10 17

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter