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Friday December 5th, 2014 Workout of the Day

By Coach B Rendo Notes: -Toy Drive going on now through 12/12 -Holiday Party will be on 12/19 at the Empire Hotel -Christmas Cripler 12/13 @ CFCC -Happy Birthday to CFUES community member Sara L. 12.5.14 Warm Up: 3rds NFT: 15 Goblet Squats 15 Sit Ups 15 Ring Rows Strength:…

2014 12 04

Thursday December 4th, 2014 Workout of the Day

By: EVF Performance 0

By Coach B Rendo Great App: Now that the lifts are getting heavy in our cycle and the testing week is almost upon us, it is important to properly warm up and get to your work sets appropriately. Spending too much time on warming up back squats can obviously lead…

2014 12 03

Wednesday December 3, 2014 Workout of the Day

By: EVF Performance 6 Comments

By Coach B Rendo Notes: - Holiday Toy Drive now through 12/12. Bring in a new unwrapped toy! - Holiday Party 12/19, 8-11:30pm at Empire Hotel. You and a +1 get all fancy for a night. - Christmas Crippler is being hosted on Saturday December 13th at 2:30pm at Columbus…

2014 12 03

Tuesday December 2, 2014 CrossFit Workout of the Day

By: EVF Performance 0

“Unto the Breach” 12 minutes to complete… 20-15-10-5 reps for time Calorie row KB thrusters Overhead lunges Rest 2 minutes 12 minutes to complete… 4 rounds 30 double unders/60 singles 20 plate ground to overhead 15 knees to elbows/weighted sit ups Rest 1 minute 10 minute amrap 30 air squats…

2014 12 01

Monday December 1st, 2014 Workout of the Day

By: EVF Performance 0

By Coach B Rendo 12.01.14 Warm Up: 3rds NFT: 10 Ring Rows 15 Air Squats 20 Hollow Rocks Strength: A1. LBBS 4 x 4 @ 90% A2. KB Bent Over Rows 6-8 reps/arm Conditioning: Tabata Mash Up: KBS Burpees

2014 11 30

Sunday November 30th 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 11 29

Saturday November 29th, 2014 Workout of the Day

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By Coach B Rendo 11.29.14 Warm Up: HSPU work Strength: Snatch Complex: Snatch Pull + Hang Snatch Conditioning: 5rds AMRAP: 7 Cleans 7 Push Jerks 1Min Rest

2014 11 28

Friday November 28, 2014 Workout of the Day

By: EVF Performance 0

By Coach B Rendo 11.28.14 Warm Up: 3rds NFT: 15 Goblet Squats 15 Sit Ups 15 Ring Rows Strength: A1. Front Squat 4 x 2 @ 90% A2. Weighted External Shoulder Rotation 8-10 reps/arm Conditioning: 12 Min AMRAP: 200M Run 12 Box Jumps 12 Push Ups

2014 11 27

Thursday November 28th, 2014

By: EVF Performance 0

Happy Thanksgiving!!!

2014 11 27

Wednesday November 26th, 2014 Workout of the Day

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By Coach B Rendo 11.26.14 Warm Up: 3rds NFT: 2 Wall Walks 10 Ring Rows or 5 Strict Pull Ups 15 Sit Ups Strength: A1. Push Press 2 x 5 across then  ME x 1 ≤ 10 A2. Weighted Pull Ups 4-5 reps Conditioning: 3rds For Time: 500M Row 21…

2014 11 25

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter