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Teams of 2, 4 rounds for time: 800m run 50 wall balls (20/14) 10 alternating bear complexes (95/65) 25 hang power snatches (95/65) Athlete 1 runs the 800 while athlete 2 does 50 wall balls. When both are completed, they move to the bear complex where they’ll alternate reps. Hang power…

2016 06 24

Columbus Circle Athlete of the Month

By: EVF Performance 0

How/when did you get involved in CrossFit? What has motivated you to stick with it? I started in December 2015. The fact that we all work out as a team/group of people, flexible hours, the community and location all called my name. What do you enjoy most about being a…

2016 06 24

Friday, June 24 Workout of the Day

By: EVF Performance 0

Mobility: There are many ways to build or fix the front rack for better squats and cleans. Here are just a couple that can be easily done before class or between sets. Warm up 3 rounds: 10 pass thrus 10 OHS 5 kip swings + 5 toes to bar Strength…

2016 06 23

Thursday, June 23 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=703zuQptNRU[/embed] Mobility: Whether we're going for squat jerks or regular jerks, we want to be as upright as possible. This means we need healthy thoracic extension. Take a few minutes to get there. Warm-up 3 rounds: 5 jerk-dip drives 5 push press 5 press in split 5 jerk balances Strength…

2016 06 22

Wednesday, June 22 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=fHJ6WucNcEs[/embed] Mobility: Try these ankles mobs to help you get comfortable at the bottom of your snatch. Warm-up 2 rounds: 5 snatch grip deadlifts 5 snatch high pulls 5 muscle snatches 5 good mornings 5 OHS 4 sets, working up: Slow pull snatch (5 seconds to mid-thigh) + high-hang power…

2016 06 21

Tuesday, June 21 Workout of the Day

By: EVF Performance 0

Mobility: If you've ever heard the coaches talk about fascia and have had no idea what they are referring to, BoxLife Magazine breaks it down for you with what you need to know. 35-minute AMRAP: 5 hill sprints 10 calorie row 20 burpees 30 wall balls 40 KBS 50 KB/DB…

2016 06 20

Monday, June 20 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Check out 20 different ways to stretch your hips for easier squats. Warm-up 3 rounds, 30 seconds each: Double unders Strict toes to bar Air squats Inchworms w/ push up Strength Back squat Performance: 60%x10, 65%x8, 70%x6, 75%x6, 80%x6 Fitness: 5x5, across Conditioning Performance 15-12-9 reps for time: Shoulder to…

2016 06 19

Sunday, June 19 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 10 pass thrus 10 OHS 2 wall climbs to handstand 10 push ups Skill Handstand push up clinic Level 1: Handstand holds Level 2: Negative handstand push ups Level 3: Strict or kipping handstand push ups Conditioning Hero WOD: “Lumberjack 20” For time, 20 deadlifts (275/185) 400m…

2016 06 18

Saturday, June 18 CrossFit Workout of the Day

By: EVF Performance 0

In teams of two, 7 minute AMRAP: 50/40 calorie row Max reps back squats (135/95) Rest 2 minutes 7 minute AMRAP: 60 box jump overs (24/20) Max reps deadlifts (185/125) Rest 2 minutes 7 minute AMRAP: 70 wall balls (20/14) Max reps ring dips Rest 2 minutes 7 minute AMRAP:…

2016 06 17

Friday, June 17 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=r2DL2hGzx2Y[/embed] Mobility: Try yoga clasping to recruit and fix front rack mobility for today's front squats. Warm-up 3 rounds: 10 PVC pass thrus 10 PVC overhead lunges 10 KB sdhp Strength Front squat Performance: 60%x5, 70%, 3x5 Fitness: 4x5, across Conditioning “Air Force” Men: 95# Women: 65# For time: 20 thrusters 20 sdhp…

2016 06 16

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