Tuesday, Sept. 8 Workout of the Day
30 minute AMRAP: 10 burpees 20 wall balls 30 push-ups 40 KB sdhp 50 DB/KB push press 60 KB swings 70 double unders 80 sit-ups 90 Russian twists 100 air squats
2015 09 07
Saturday, Sept. 5 CrossFit Workout of the Day
In teams of 2, 30 minute AMRAP: 8 shoulder to overhead (155/105) 6 burpee pull ups 10 box jumps (30/24) One person works on the triplet at a time while the second person completes a 400m run. Once the run is done, partners switch and continue the AMRAP where the first…
2015 09 04
Friday, Sept. 4 CrossFit Workout of the Day
Warm up 3 rounds not for time: 5 barbell snatch grip good morning 5 barbell muscle snatch 5 barbell OHS 5 barbell hang power snatch Strength 1 snatch pull + 2 hang snatch Conditioning Performance/Fitness 5 rounds for time: 20 wall balls (20/14) 10 deadlifts (225/155)
2015 09 03
Thursday, Sept. 3 CrossFit Workout of the Day
Sometimes things get intense in Coach Alicia's mobility class. Don't forget to check the blog for this weekend's holiday schedule. Please note, both Upper East Side and Columbus Circle are closed Monday. Have a safe, fun, happy Labor Day! Gymnastics/Skill Handstand practice Pistols Conditioning Performance 12-minute AMRAP: 10 hang…
2015 09 02
Wednesday, Sept. 2 CrossFit Workout of the Day
A big EVF congratulations to our newest coach Jared Tunkel on his first place win over the weekend at Atlantic City's Europa Throwdown! I am very excited to announce that Jared will be coaching Tuesday mornings! Jared has called EVF his CF home for a year, coming to us from…
2015 09 01
Tuesday September 1 Workout of the Day
10 minutes to complete: 30-20-10 reps of Burpee box jump overs DB/KB snatches Rest 2 minutes 10 minutes to complete: 30-20-10 reps of Calorie row Wall balls Rest 2 minutes 30-20-10 reps of Plate ground to overhead Overhead lunges *30 double unders/60 single unders between rounds
2015 08 31
Monday August 31 CrossFit Workout of the Day
Some of our lovely ladies of EVF helping Amanda celebrate her 18th birthday ;-) Mobility focus: https://www.youtube.com/watch?v=eveYJP1indI Warmup 3RNFT 50M single arm OH walking lunge 5 strict pull ups 15 situps Strength A.Strict Press 2x4 across 1 set max effort (same weight), no more than 8 reps A2. 3x3 Weighted…
2015 08 30
Sunday, Aug. 30 CrossFit Workout of the Day
Endurance Sunday 3 rounds for time: 50 calorie row 50 walking lunges 50 burpees 100 double unders
2015 08 29
Saturday, Aug. 29 CrossFit Workout of the Day
In teams of 2, 6 rounds for time: 500m row 8 KB swings (53/35) 8 push press (115/75) 8 thrusters (115/75) 8 burpees 8 pull ups 8 hang power snatches (115/75) Partners alternate movements. Scale pull ups with jumping pull ups.
2015 08 28
Friday, Aug. 28 CrossFit Workout of the Day
Mobility Focus: Working the Deep Squat with K Star: https://www.youtube.com/watch?v=JfHFkG9fjz4 Warmup 3 RNFT 10 weighted step-ups w/plate at chest (45/25) 10 empty BB OHS 5 Ring dips or pushups Strength Back squat Performance: 6x2 @ 80% Fitness: 3x5 across Conditioning Performance 6-minute AMRAP: 12 toes to bar 6 deadlifts (275/185)…
2015 08 27