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Happy babies in Coach Alicia's Mobility class! Skill Rope climbs Intro to GHD sit-ups Conditioning Crossfit Mainsite Throwback, November 2005 Performance For time: 35 calorie assault bike 35 box jumps (24/20) 35 GHD sit-ups 3 rope climbs 35 KB swings (53/35) 35 dumbbell walking lunges (40/20) 35 dumbbell hang squat…

2015 10 31

October Upper East Side Athlete of the Month

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Congratulations to our October athlete of the month, Carol Hochenberg! Not only is Carol a fun person to be around (she'll make you giggle with her infectious laugh!), she is an amazing athlete. Carol defines the quote, "But remember, quiet girls can be fierce too." Anyone who has trained alongside…

2015 10 30

Friday, Oct. 30 CrossFit Workout of the Day

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Want to improve your mobility? Check out ROMWOD. Mobility: A great article going through the mobility issues that gymnasts can face that I believe we can relate to. Though gymnasts are very flexible, they also have their sticking points when it comes to mobility. An informative read covering the entire…

2015 10 29

Thursday, Oct. 29 CrossFit Workout of the Day

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Don't forget to sign up for a CrossFit class on Saturday at the Upper East Side. Our first Halloween Throwdown is going to be spooktacular! Mobility: CF Falls Church puts together a great test to determine over extension of the lumbar spine & lack of mobility of the thoracic…

2015 10 28

October Columbus Circle Athlete of the Month

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As one of his coaches, I am proud to say Nick To is the Columbus Circle member of the month. His work ethic and desire to listen and learn is second to none. He consistently comes in early and stays late to work on his skills. He not only takes…

2015 10 27

Wednesday, Oct. 28 CrossFit Workout of the Day

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Mobility Improve your deadlift by improving the relationship between the head of the femur to the back of the socket. Banded distractions to the hip will improve that set up positioning and allow us to properly load our hamstrings. Warm up 500m row, then 3 rounds not for time: 10…

2015 10 27

Tuesday, Oct. 27 Workout of the Day

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Mobility: The CF Journal tackles the importance of flexibility and stretching — the what, why and how. Every 4 minutes for 12 minutes: 15 ring rows 7 manmakers 5 wall walks 2 minutes rest Every 4 minutes for 12 minutes: 20 KB sdhp 15 calorie row 10 burpee box jumps…

2015 10 26

Monday, Oct. 26 CrossFit Workout of the Day

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Barbells for Boobs was a blast, and we've raised more than $14,000 for early breast cancer detection. You can still donate here! Mobility: Tips for improved wrist mobility brought to you by CrossFit Invictus. Tackle these mobilizations prior to cleaning to limber up those wrists and forearms. Warm up 3…

2015 10 25

Sunday, Oct. 25 CrossFit Workout of the Day

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Warm-up 3 rounds, not for time: 10 strict toes to bar 20 hollow rocks 30-second handstand hold (at wall or freestanding) Skill Double under clinic Kipping toes to bar clinic Conditioning CrossFit Mainsite Throwback, May 2011 5 rounds for time: 5 overhead squats (135/95) 10 toes to bar 15 dumbbell…

2015 10 24

Saturday, Oct. 24 CrossFit Workout of the Day

By: EVF Performance 0

Workout 1 16-minute EMOM: Minute 1 - 12 weighted step-ups Minute 2 - 15 hand release push-ups Minute 3 - 15 wall balls Minute 4 - 12/15 calorie row Workout 2 20 minutes to complete: 800m run 50 KB push press 40 sit-ups 30 front rack lunges w/ KBs 20…

2015 10 23

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter