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Wednesday, Oct. 19 CrossFit Workout of the Day

[embed]https://www.youtube.com/watch?v=XKLVlYt2Ioc[/embed] Mobility: Learning from the best: Glen Pendlay and Jon North show you one of the most effective ways to improve your front rack position. Warm up 3 rounds: 3 clean deadlifts 3 hang clean high pulls 3 high hang muscle cleans 3 front squats 3 high hang cleans Strength…

2016 10 18

Tuesday, Oct. 18 Workout of the Day

By: EVF Performance 0

Welcome, new Columbus Circle members! Mobility: Still not sure why you're foam rolling? 10 minute ascending ladder 3-6-9-12… Burpee box jumps DB push press Ring rows Rest 3 minutes 10 minute ascending ladder 5-10-15-20… Air squats Plate ground to overhead Push ups Rest 3 minutes 10 minute descending ladder 21-18-15-12-9-6-3…

2016 10 17

Monday, Oct. 17 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=UwLp4lgNdk4[/embed] Mobility: As we enter a new cycle, we should understand that mobility isn't just fixing, stretching and recovery. A large chunk of it is understanding what our limitations are, how we came to them and then how to fix them. Wod Doc answers the question for us: Why do…

2016 10 16

Sunday, Oct. 16 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes mobility Skill 20 minutes open gymnastics Conditioning Hero WOD: Jerry 1 mile run 2K row 1 mile run

2016 10 15

Saturday October 15, 2016 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 12 minute AMRAP (teams alternate rounds) 5 burpees 7 KB clean & press (53/35) 9 deadlifts (155/105) Rest 2 minutes Then, for time (split reps): 40 back squats (135/95) 400m run, together 50 pull ups 500m row (250m each) 40 power cleans (135/95)…

2016 10 14

Friday, Oct. 14 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=yd3HeEoqfa4[/embed] Mobility: Capping off sleep, Kelly Starrett reviews sleeping for our lower body and addresses lower back issues as result of sleeping incorrectly. Warm up 3 rounds: 10 scap pull ups 10 push ups 10 pass thrus 10 OHS Strength 5 sets: 12 back rack lunges (5/leg) 12 bent over…

2016 10 13

Thursday, Oct. 13 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=xnlDTyMRRGg[/embed] Mobility: When we're not socializing, relaxing, working or working out, we're most likely asleep. This is another activity like sitting where we spend a lot of time, and if we're not in an ideal position, the most restful part of our day can actually be hurting us. KStarr digs…

2016 10 13

Wednesday, Oct. 12 CrossFit Workout of the Day

By: EVF Performance 0

We're just about 3 weeks away from Barbells for Boobs. Learn more about the cause here. Mobility: This is our final note about sitting for the week and the article by GMB Fitness offers 15 steps to better mobility at work. Warm up 10 minutes: 10 strict toes to bar…

2016 10 11

Tuesday, Oct. 11 Workout of the Day

By: EVF Performance 0

Mobility: Keeping our focus on the downfalls of sitting, here's a quick little article from Breaking Muscle with some tips if you find yourselves sitting for long periods of time. Even if you're not sitting at a desk all day, we fall victim to sitting when we're on the bus/subway/taxi,…

2016 10 10

Monday, Oct. 10 CrossFit Workout of the Day

By: EVF Performance 0

Deload week is here. Celebrate last week's PRs, give your body time to recover and get ready to crush the next cycle. Mobility: Deload week is upon us. Time to recover, refocus and reset ourselves as we ready for a new cycle. This is a good time to hone in…

2016 10 09

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter