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Wednesday December 31st, 2014 Workout of the Day

By Coach Brandon Renert 12.31.14 Warm Up: 3rds NFT: 5 Strict Pull Ups 10 Push Ups 15 Palms Up Banded Pull Aparts Strength: In 15 Min: -Work up to a heavy single Strict Press (NOT 1RM, just something heavy) THEN -Continuing with same weight work to a heavy single Push…

2014 12 30

Tuesday December 30, 2014 CrossFit Workout of the Day

By: EVF Performance 0

"Auld Lang Syne” 36 minute EMOM Minute 1 - 15/12 calorie row Minute 2 - 15 burpees to plate Minute 3 - 15 plate ground to overhead Minute 4 - 20 box jumps Minute 5 - 20 overhead lunges Minute 6 - 12/10 calorie ski "Who needs New Years resolutions?…

2014 12 29

Monday December 29th, 2014 Workout of the Day

By: EVF Performance 0

By Coach Brandon Renert Notes: -Battle of the Fittest Part Deux January 10th @ CFCC -Saturday January 24th EVF's 1st annual in house Olympic Weightlifting meet 12.29.14 Warm Up: 3rds NFT: 14 Reverse Lunge w/PVC Pass Thrus 15 Ring Rows 15 Hollow Rocks Strength: Back Squat -Work up to a…

2014 12 28

Sunday December 28, 2014 CrossFit Workout of the Day

By: EVF Performance 0

"Open CrossFit" Utilize this open hour to make up a training day that was missed earlier in the week, or practice gymnastic and barbell skills. Class will be led by a coach who will facilitate individual or small group workouts. Come in with a plan on what you are going…

2014 12 27

Saturday December 27th, 2014 Workout of the Day

By: EVF Performance 0

By Coach Brendo Notes: -Battle of the Fittest Part Deux January 10th @ CFCC -Saturday January 24th EVF's 1st in house Oly Meet -Happy Birthday to EVF community member Chloe T. 12.27.14 Mobility: DROMS Gymnastics: Muscle Up Progression Conditioning: In teams of two with one partner working at a time:…

2014 12 26

Friday December 26th, 2014 Workout of the Day

By: EVF Performance 0

By Coach B Rendo Due to New Year's next week will be short, therefore, our new cycle will begin the following week beginning Monday the 5th. Look for more gymnastics and longer conditioning segments next week. Notes: -Battle of the Fittest Part Deux January 10th @ CFCC -Saturday January 24th…

2014 12 25

Thursday December 25, 2014 Merry Christmas!

By: EVF Performance 0

Hope everyone who celebrates has a great holiday... ...and for those who want to get their Christmas home WOD on, try this!

2014 12 24

Wednesday December 24th, 2014 Workout of the Day

By: EVF Performance 0

By Coach B Rendo De-load week day two. Notes: -Battle of the Fittest Part Deux January 10th @ CFCC -Saturday January 24th EVF's 1st annual in house Olympic Weightlifting meet 12.24.14 Mobility: DROMS then Quad and Glut Mash w/barbell or foam roller Gymnastics: Forward Roll Progression/Forward Roll Strength: Close Grip…

2014 12 23

Tuesday December 23, 2014 CrossFit Workout of the Day

By: EVF Performance 1 Comment

By Coach Nicole “Dirty Thirty” 30 min AMRAP (yes, that's 3-0 minutes): 30 box jumps/step ups 30 KB swings 30 lunges 30 sit ups 30 wall balls 30 burpees 30 double unders/60 singles 30 calorie row Notes: Mark your Calendars! January 10, 2015 - EVF Battle of the Fittest Part…

2014 12 22

Monday December 22nd, 2014 Workout of the Day

By: EVF Performance 0

By Coach B Rendo As Coach Nicole eloquently stated in yesterday's blog, we have the beginning of our de-load week today. It is much needed after the amazing work the entire EVF community put in this cycle culminating with testing week. We will work all important mobility and skill work…

2014 12 21

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter