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Strength: A) Deadlift 75%, 3x5 B) Push Press 75%, 3x5 Metcon: Performance: 7 minute AMRAP 21 double unders 14 weighted step ups (30/20) 7 handstand push ups Fitness: 7 minute AMRAP 42 single unders 14 step ups 7 floor seated dumbbell press

2016 12 27

Tuesday, Dec. 27 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: If you've ever heard Coach Nicole tell you to wrap your thumbs over the bar when doing pull-ups, here's why. Strength Pull ups and muscle ups 10 minute EMOM: Level 1: 3-5 banded strict pull ups Level 2: 5-7 kipping pull ups or 3-5 kipping C2B Level 3: 5-7…

2016 12 26

Monday, Dec. 26 CrossFit Workout of the Day

By: EVF Performance 0

Post-Christmas Partner EMOMs 10 minute EMOM Partner 1: 9 burpee pull ups Partner 2: Rest Right into… 10 minute EMOM Partner 1: 12 power cleans (155/105) Partner 2: Rest Right into… 10 minute EMOM Partner 1: 15/12 calorie row Partner 2: Rest Right into… 10 minute EMOM Partner 1: 18…

2016 12 25

Saturday, Dec. 24 CrossFit Workout of the Day

By: EVF Performance 0

Merry Christmas to all who celebrate! Have a warm, happy holiday. In teams of two, for time: 40 handstand push ups *Partner holds top of deadlift (155/105) 60 wall balls *Partner holds barbell in front rack (155/105) 800m run, together 1000m row *Both partner do 10 burpees every 250 meters…

2016 12 23

Friday, Dec. 23 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=pp7V0FTsOfI[/embed] Mobility: If you're one to experience pinching in the anterior part of your shoulder or just general restricted movement in the overhead position, this video is for you! Learn to peel away the tissues and get that fascia sliding as it should. Warm up 6 minutes: 5 strict pull…

2016 12 22

Thursday, Dec. 22 Workout of the Day

By: EVF Performance 0

Mobility: For anyone looking for better shoulder mobility, check out Mark's Daily Apple on Shoulder mobility and scapular stability. Great tips on maintenance and avoiding injury. 10 minutes to complete: 50 DB/KB snatches 50 burpees *Partition reps any way you choose. Rest 2 minutes 10 minutes to complete: 50 toes…

2016 12 21

Wednesday, Dec. 21 CrossFit Workout of the Day

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[embed]https://www.youtube.com/watch?v=7InU0pYC2Uw[/embed] Mobility: Whether you're doing snatches with a PVC or heavyweight, you need to make sure you're warming up properly and mobilizing, especially if you struggle with the movement. Warm up 3 sets 3 snatch high pulls 3 hang muscle snatch 3 drop snatch 3 tall snatch Strength/Skill Hang snatch…

2016 12 20

Tuesday, Dec. 20 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=b0GWm5jTDaU[/embed] Mobility: Some of the best mobility for the ankles comes from making sure your calves in are top shape. Roll them out, stretch and mobilize towards/at end range. Warm up 1k row Calf and ankle mobility Skill Double unders Conditioning 5 rounds for time: 50 double unders 15 DB…

2016 12 19

Monday, Dec. 19 CrossFit Workout of the Day

By: EVF Performance 0

Ho ho ho! Check out our holiday schedule on Mindbody. Please note, we're closed Christmas Day. Have a safe, happy holiday. Mobility: Here are 5 simple mobility drills you can do to improve your squat. Get into good habits now so that you can incorporate mobility into your every day…

2016 12 18

Sunday, Dec. 18 CrossFit Workout of the Day

By: EVF Performance 0

Warm up Coach’s choice Strength/Skill 5 sets for max reps Strict handstand push ups Strict pull ups Conditioning Row 1k Rest 1:1 Row 750m Rest 1:1 Row 500m Rest 1:1 Row 250m

2016 12 17

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter