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Author: EVF Performance

16 January 2013

By: EVF Performance 0

Workout of the Day                                                                                       A. Take 12-15…
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2013 01 15

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15 January 2013 – STRENGTH – Deload

By: EVF Performance 0

STRENGTH Workout of the Day   1) Every minute on the minute for 8 minutes complete 3 overhead presses @65% of 1-RM and then do ring rows for the rest of the minute   2A) Ring Dips 1-10-1 2B) Pull-Ups 1-10-1 1 Ring Dips, 1 Pull-Up, 2 Ring Dips, 2…
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2013 01 14

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15 January 2013

By: EVF Performance 0

Workout of the Day   HAPPY BIRTHDAY TO THE EVF BEHIND THE EVF...HAPPY BIRTHDAY ERIC!!!   HERE'S TO YOU, THIS GYM, AND THE GREAT COMMUNITY THAT YOU HAVE CREATED   A. Five sets of: Back Squat x 2-4 reps Rest 2-3 minutes   B. In honour of the The Chief…
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2013 01 14

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14 January 2013

By: EVF Performance 0

Workout of the Day                                               A. Four sets of: Shoulder Press x 4-6 reps @ 2111 Rest 90 seconds Weighted Pull-Up x 4-6 reps @ 21X0 Rest 90…
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2013 01 13

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13 January 2013

By: EVF Performance 0

REST!!!      
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2013 01 13

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12 January 2013

By: EVF Performance 2 Comments

Workout of the Day   A. In teams of three, complete as many rounds as possible in 15 minutes of: 135/95 lb. Ground to Overhead x 3 reps Burpees x 6 reps   Rest EXACTLY five minutes, and then:   B. In teams of three, complete as many rounds as…
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2013 01 11

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12 January 2013 – STRENGTH – Deadlift 1’s

By: EVF Performance 0

STRENGTH Workout of the Day   MAIN EVENT:   1) Deadlift (1's week)   [All numbers are based off of 90% of your 1-RM.  For example, your first warm-up set is based off of 40% of 90% of your 1-RM.  If you're working off of a 185 1-RM Max, all…
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2013 01 11

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11 January 2013

By: EVF Performance 0

Workout of the Day   A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Ring Push-Ups x Max Reps Rest 60 seconds   B. Three rounds for time of: 185/135 lb Front Squats x 8 reps 400 Meter Run (Barbell originates from…
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2013 01 11

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Early Bird Gets the Worm. Announcing 5:15 AM WODs!

By: EVF Performance 0

We're now offering 5:15am CrossFit WODs on Monday, Wednesday, and Friday starting next week on January 14th.   Please let us know if there's interest in adding on more classes for the early AM Tuesday and Thursday schedules, or if there's interest in adding in more classes elsewhere on the…
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2013 01 10

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10 January 2013 – STRENGTH – Bench 1’s

By: EVF Performance 0

STRENGTH Workout of the Day   MAIN EVENT:   1A) Bench Press (1's week) [All numbers are based off of 90% of your 1-RM.  For example, your first warm-up set is based off of 40% of 90% of your 1-RM.  If you're working off of a 185 1-RM Max, all…
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2013 01 10

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CLICK HERE to get started if you are visiting from out of town.

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