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Sunday 9/29/2013 WOD

Warm up 3 Sets of 5 Push ups 10 Hollow Rocks 15 Air Squats Plank 30 secs-1 Min Strength/Skill EMOM 10 Mins Odd min 20 Double unders Even min 7 Burpees Scale double unders with 40 Singles Training ( Endurance) 1 Mile run 4 Min rest 1K row 3 Min…

2013 09 28

Saturday 9/28/2013 WOD

By: EVF Performance 0

Warm up Partner warm up 2 sets of 30 Secs Squat and toss w med ball 30 Secs Squat hold and toss w med ball 30 secs Hip toss w med ball 30 secs sit and toss w med ball 30 secs sit and side pass w med ball Strength/Skill…

2013 09 27

Friday 9/27/2013 WOD

By: EVF Performance 3 Comments

Warm up 600 meter run 3sets of 30secs High knees 30 secs Inch worms 30 secs Spider-Man's 30 secs Supermans Dynamic stretches Strength/Skill Dead-Lifts 3-3-3-3-3 Workout prep 2 sets 3-5 HSPU Training (Met-con) For time Ascending/ Descending Ladder 10,9,8,7,6,5,4,3,2,1 1,2,3,4,5,6,7,8,9,10 Dead-Lifts (225/155) HSPU SUB HSPU On box Pike on Box…

2013 09 26

New News on PT – and a Referral Program for you!

By: EVF Performance 0

We are pleased to announce: - EVF Skills Coaching ( A 30-Minute Private Training Session to help you master a specific skill you’ve been interested in perfecting.) - In-Home Private Training (Our Coaches will Travel to homes or private gyms) AND A Referral Program where you can get a free…

2013 09 26

7 Tips to Improve Mental Toughness for Challenge Competitors

By: EVF Performance 1 Comment

Want to know the biggest difference athletes like Mikko Salo, Lindsay Valenzuela, Kristin Clever, Tommy Hackenbruck and the rest of us out there? Yes, they are CrossFit elites. Their Fran time is faster than yours, but it is not completely due to their superior athletic gifts. It is the mental…

2013 09 26

Thursday 9/26/2013 WOD

By: EVF Performance 0

Warm up Foam roll 2 mins per leg LAX Ball 2 Mins per scapula 2 sets of 5 Inch Worms 10 Push ups w rotation 15 Super mans 20 Ab-Mat Sit ups Strength/skill In 15 Mins TURKISH GET UPS 5 reps per leg Plank on rings 30 secs- 1min 1-2…

2013 09 25

Wed 9/25/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 sets of 15 jump Squats 20 Hollow Rocks 30 Mountain Climbers Dynamic Stretches Barbell Clean Progression Strength/Skill In 15 Mins Level 1 (Fitness) Hang Cleans 5-5-5-5-5 Work on Speed and technique Level 2 In 15 Mins cleans 3-3-3-3-3 Touch and go, no failed attempts. Build to a…

2013 09 24

Tuesday 9/24/2013 WOD

By: EVF Performance 3 Comments

Warm up 600 Meter Run 3 sets of 5 Inch Worms 10 Groiners 15 super mans Dynamic Stretches Strength/Skill EMOM for 7Mins Level 1 Toes to bar Kipping practice Even min 5 Kips or Knees to elbows Odd Min 3 HSPU Level 2 EMOM for 7 mins Even…

2013 09 23

LuRong Living Essential: What to Expect and What You are Feeling

By: EVF Performance 1 Comment

So you have started taking LuRong Living Essential, however you are not sure what to expect or when to expect it? Well, here are some basic things to look out for along with some simple product facts. To start, it’s important to understand that Lurong Living Essential is not an…

2013 09 23

Monday 9/23/2013 WOD

By: EVF Performance 5 Comments

Warm up 600 meter run 3 Sets of 5 Strict pull ups/10 Ring rows 10 Air Squats 15 Hollow Rocks Dynamic Stretches Strength/Skill Back Squats In 20 Mins build to a 10 Rep max Do not exceed more than 5 working sets Rest 3-4 mins between each set Training…

2013 09 22

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