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Sunday May 8 CrossFit Workout of the Day

Congrats to all our CC and UES members for throwing down in our first Civil War! Warm-up 3 rounds 20 seconds handstand hold 10 ring rows 5 burpees Strength/Conditioning Performance: 3 rounds for time 1k row 20 strict ring dips 20 strict C2B pull ups 10 Turkish get-ups (5/side, 53/35)…

2016 05 07

Saturday May 7 CrossFit Workout of the Day

By: EVF Performance 0

Performance: Teams of 2 6 rounds for time, alternating movements: 10 DB squat snatch (40/20) 3 wall walks 10 clean & jerks (115/75) 10 OHS (115/75) 8 burpee box jump overs (24/20) 8 sdhp (115/75) 10 calorie row Fitness: Teams of 2 6 rounds for time, alternating movements: 10…

2016 05 06

Friday, May 6 CrossFit Workout of the Day

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Warm up 3 rounds: 10 barbell good mornings 15 hollow rocks 10 push-ups Strength Deadlift Performance: 75%, 5x5 Fitness: 3x3, across Conditioning Performance 8-minute AMRAP: 15 wall balls (20/14) 10 shoulder to overhead (155/105) Fitness 8-minute AMRAP: 15 wall balls 10 KB push press

2016 05 05

Thursday May 5 CrossFit Workout of the Day

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A few of the fine UES ladies... Mobility Tip: Smashwerx has some gnarly ideas for clearing out your serratus anterior, but will drastically help you open up your shoulders for better pressing & pulling: https://www.youtube.com/watch?v=LVXxNKyzRdM Warmup: 3 rounds or 7 minutes: 8 KB overhead press 8 strict toes to bar…

2016 05 04

Wednesday May 4 CrossFit Workout of the Day

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Coach Carissa Flying High at Beat the Bracket! Mobility Tip: Check out this mob to clean up tissue inside of the shoulder near the neck to clear out your overhead position, and make snatch balances & overhead squats easier today: https://www.youtube.com/watch?v=bMLafrHPIPA Strength: Warm-up: 3 rounds or 8 minutes: 10 PVC…

2016 05 03

Tuesday May 3 CrossFit Workout of the Day

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Check out our 2016 outdoor 360 program that kicked off today! Class are Monday-Friday 6:30am, M/W/F at 6:30pm, and Saturday's at 9am and 10:30. Mobility Tip: Dr. Kelly Starrett: doctor, coach and OG supple leopard. He's out with a new book, co-written by his wife, Juliet Starrett, called "Deskbound," which…

2016 05 02

Monday May 2 CrossFit Workout of the Day

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Mobility Tip: If you're still looking for the perfect squat, make sure you're giving your ankles & calves some love. Often we see athletes falling forward in their squat and tight hips are not always to blame, but rather poor ankle flexion: https://www.crossfitinvictus.com/blog/improve-your-ankle-mobility/ Strength: Back squat Performance: 77%x3 87%x1 79%x3…

2016 05 01

Sunday, May 1 CrossFit Workout of the Day

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Warm up 3 rounds: 30 seconds hollow rocks 30 seconds lunges 30 seconds push ups 30 seconds plank 30 seconds hang from bar Conditioning Performance/Fitness For time: 1 mile run 50 air squats 40 clean & jerks (115/75) 30 box jump overs 800m run

2016 04 30

Saturday, April 30 CrossFit Workout of the Day

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In teams of 2: Buy in: 70 box jump overs (24/20) Then, 4 rounds of: 30 toes to bar 30 power snatches (115/75) 30 shoulder to overhead (115/75) 60 double unders Buy out: 40 burpees

2016 04 29

Friday, April 29 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Deadlift prep from Movement RX takes you through pre and post deadlift mobility, activation and recovery. Warm up 3 rounds: 10 banded good mornings 10 v-ups 30 seconds plank Strength Deadlift Performance: 85%, 3x3 Fitness: 3x3, across Conditioning Performance For time: 20 pull-ups 20 thrusters (95/65) 20 sit ups…

2016 04 28

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter