EVF Performance | EVF Performance

Monday, Jan. 16 CrossFit Workout of the Day

Warm up 6 minutes: 10 banded side steps 10 air squats 15 hollow rocks Strength Back squat Performance: 10RM Then, 10RM - 5% x 10 10RM - 10% x 10 Fitness: 3x10, across Conditioning “If you can’t fly, then run. If you can’t run, then walk. If you can’t walk,…

2017 01 15

Sunday, Jan. 15 CrossFit Workout of the Day

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Warm up 7 minutes: 5 strict pull ups 10 push ups 15 squats Skill work 20 minutes gymnastic or barbell skill work Conditioning Open Workout 12.2 As many reps as possible in 10 minutes: 30 snatches (75/45) 30 snatches (135/75) 30 snatches (165/100) AMRAP snatches (210/120)

2017 01 14

Saturday, Jan. 14 CrossFit Workout of the Day

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In teams of 2, for time (35 minute cap) Part A 40 hang power cleans (135/95) 50 toes to bar 40 shoulder to overhead (115/75) 50 overhead squats (95/65) 40 manmakers (40/20) Part B 3k row Switch every 500m. Buy-in for each 500m row is 10 hspu or 20 push…

2017 01 13

Friday, Jan. 13 CrossFit Workout of the Day

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Mobility: Are your limitations on the clean mental or physical? Mobility and accessory work to help build confidence and get under the bar. Warm up 3 sets: 2 clean deadlifts 2 clean pulls 2 muscle cleans 2 front squats 2 power cleans 2 clean Strength Performance Every 2 minutes for…

2017 01 12

Thursday, Jan. 12 Workout of the Day

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Mobility: "The way we breathe has the power to impact every aspect of our health and wellness, from how we think and feel to how we move." A lot of don't realize how breathing affects our every day activities or our lifts, but how we breathe impacts all we do.…

2017 01 11

Wednesday, Jan. 11 CrossFit Workout of the Day

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Mobility: An in-depth look at the posterior chain (a group of muscles that run on the posterior or backside of the body) and its importance. A strong posterior chain ensures better movement, performance and injury prevention. Warm up 5 minutes: 10 single arm overhead dumbbell lunge 10 Russian KBS 10…

2017 01 10

Tuesday, Jan. 10 CrossFit Workout of the Day

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Mobility: Handstands, like overhead work, is taxing on the body especially the shoulders and wrists. Prepare for inverted fun with these mobility exercises that focus on the wrists, shoulders, t-spine and hips. Warm up 3 rounds: 200m row 10 sit ups 5 walkouts w/ push up Skill Handstands - push…

2017 01 10

Monday, Jan. 9 CrossFit Workout of the Day

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Thank you to all of you who braved the snow to attend our holiday party! We loved having you there and look forward to a strong (literally) 2017! Struggling to make fitness goals? Check out Coach Jenna's latest post. Warm up 6 minutes: 5 strict toes to bar 10 squats…

2017 01 08

Sunday, Jan. 8 CrossFit Workout of the Day

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The Open is nearly upon us. Get yourself ready with Open Prep Sundays. Warm up Shoulder/wrist mobility Skill Power clean & jerk Light technique work Conditioning 13.4 As many reps as possible in 7 minutes: 3 clean & jerks (135/95) 3 toes to bar 6 clean & jerks 6 toes…

2017 01 07

Saturday, Jan. 7 CrossFit Workout of the Day

By: EVF Performance 0

Partner WOD 6 rounds (3 each, alternating): 200m row 10 push press (95/65) 10 pull ups Immediately into... 6 rounds (3 each, alternating): 30 double unders 5 thrusters (115/75) 5 bar-facing burpees Immediately into... 6 rounds (3 each, alternating): 15 box jumps (24/20) 10 deadlifts (225/155)

2017 01 06

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