EVF Performance | EVF Performance

Wednesday, March 22 CrossFit Workout of the Day

[embed]https://www.youtube.com/watch?v=WzHCCQ3XuuY[/embed] Mobility: Quick mobility drills to prep you (and help you cool down) from some Oly lifting today: Warm up 2 rounds w/ PVC: 5 dislocates 10 front squats 5 front rack Sotts press 2 rounds w/ barbell: 3 clean high pulls 3 muscle cleans 3 cleans 3 push press…

2017 03 21

Tuesday, March 21 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=-Hjx9J6oSwk[/embed] Mobility: Stretch out your lats foo pull-ups today! Don't wait until something hurts for you to decide to start mobilizing. Be proactive! Warm up 3 rounds: 10 glute bridges 10 good mornings 10 hollow rocks Strength DEADLIFT: 65%, 3x10 Superset with STRICT PULL UPS: 3 x max effort Conditioning…

2017 03 21

Monday, March 20 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: A favorite mobility article focusing on the front rack for the front squats, it references many experts and videos to show you how to get the best front rack. Warm up 6 minutes: 10 banded lateral steps 10 supermans 10 alternating groiners 5 strict pull ups Strength FRONT SQUAT…

2017 03 19

Sunday, March 19 CrossFit Workout of the Day

By: EVF Performance 0

Warm up Coach’s choice Partner Workout 32 minute AMRAP: Partner A runs 400m Partner B does AMRAP hang power clean & jerks (135/95) Switch and repeat. Partner A rows 500m Partner B does AMRAP double unders Switch and repeat. Partner A runs 400m Partner B does AMRAP back squats (135/95)…

2017 03 18

Friday, March 17 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=9Yi4ff_3RS0[/embed] Mobility: Work your wrists through some smashing for not just the HSPUs, but the cleans as well. You can use a lacrosse ball or peanut for the smashing. Warm up 7 minutes: 10 air squats 10 strict toes to bar 10 scap push ups 30 second handstand hold Workout…

2017 03 16

Columbus Circle Member of the Month

By: EVF Performance 0

Mallory is one of the most hard working athletes we have at Columbus Circle. She arrives to class early to mobilize and stays late to work on her weaknesses. During the WOD, you can see her focus and determination to give everything she can to beat the clock or get…

2017 03 16

Thursday, March 16 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=qmyEgk0zNPc[/embed] Mobility: Sitting for prolonged periods of times is not good for you. It shortens the psoas, hip flexors and hamstrings. But, unfortunately a lot of us sit for our jobs, travel or just to relax. If you have to sit for a long span, rest assured you can still…

2017 03 15

Wednesday, March 15 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=w_RNhCane88[/embed] Mobility: Today's mobility focuses on the bottom of the squat snatch. So much mobility is needed throughout the full body in order for this bottom position to work. You need to focus on your ankles, hips, thoracic spine and shoulders. Warm up 3 rounds w/ PVC: 5 pass thrus…

2017 03 14

Tuesday, March 14 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=gAImWIOOjho[/embed] Mobility: Some friendly mobilizations for pre & post sumos. Warm up 3 rounds: 8 good mornings 10 hollow rocks 12 push ups Strength DEADLIFT: 3x3, across Superset with SINGLE ARM DB/KB ROW: 3x12/arm You choose the weight on the deadlift, but go heavy if you’re feeling good! Conditioning Performance…

2017 03 13

Monday, March 13 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: If you're looking to improve your front squat and transfer it to your clean, then you need mobility. Here are 8 key stretches & exercises to help improve your form, flexibility and get those PR's. Warm up 6 minutes: 10 alternating groiners 10 goblet squats 10 supermans 30 second…

2017 03 13

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