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Thursday, June 30 CrossFit Workout of the Day

[embed]https://www.youtube.com/watch?v=NFYkgRc6O54[/embed] Mobility: Smashwerx has another great fix for you to help you get into the overhead position, head through the window. This episode will hit up your thoracic, lats and shoulders. Warm-up 3 rounds: 5 jerk-dip drives 5 push press 5 presses in split 5 jerks Strength Performance Split jerk:…

2016 06 29

Wednesday, June 29 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=7InU0pYC2Uw[/embed] Mobility: Try these 4 mobility drills out before snatches today . Be sure to start unloaded and move to loaded once you're warmed up. Warm-up 2 rounds w/ empty barbell: 5 snatch pulls 5 hang muscle snatch 5 hang power snatch 5 snatch balance 5 Sotts press Strength Performance…

2016 06 28

Tuesday, June 28 Workout of the Day

By: EVF Performance 0

Mobility: Taking care of your shoulders is important since they play an important role inside and outside of the gym. Read more from Mark's Daily Apple for self-evaluation and maintenance tips. 12 minute AMRAP: 20-15-10-5 Burpee box jumps/step ups Plate ground to overhead Rest 1 minute 12 minute AMRAP: 20-15-10-5…

2016 06 27

Monday, June 27 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=yi-IQS1s3ZU[/embed] Mobility: Three quick tips to improve hip mobility and in turn make those squats feel easier and deeper. Warm-up 3 rounds: 10 strict toes to bar 10 air squats 10 KBS Strength Back squat Performance: 65%x8, 70%x8, 80%x6, 85%x6 Fitness: 4x5, across Conditioning Performance For time: 20 calorie row…

2016 06 26

Sunday, June 26 Workout of the Day

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Warm-up 3 rounds: 10 scap pull ups 5 squat stretches 10 alternating groiners 10 hollow rocks Conditioning Half “Angie” 50 pull ups 50 push ups 50 sit ups 50 squats Rest 3 minutes Half “Kelly” 5 rounds for time 200m run 15 box jumps (24/20) 15 wall balls (20/14)

2016 06 25

Saturday, June 25 Workout of the Day

By: EVF Performance 0

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

Upper East Side

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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