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Tuesday November 25, 2014 CrossFit Workout of the Day

“The Cornucopia” FIRST COURSE 10 minutes to complete... 30-20-10 Box jumps/step ups Burpees Plate ground to overhead Rest 2 minutes MAIN COURSE 16 minute AMRAP with partner 1 person working at a time 50 wall balls 50 med ball sit up passes 100 double unders/200 singles Rest 1 minute DESSERT…

2014 11 24

Monday November 24th, 2014 Workout of the Day

By: EVF Performance 3 Comments

By B Rendo Congrats to all who competed "Beat the Bracket"! Week number four begins today. 11.24.14 Warm Up: 3rds NFT: 10 Ring Rows 15 Air Squats 20 Hollow Rocks Strength: A1. LBBS 5 x 5 @ 85% A2. KB Bent Over Rows 6-8 reps/arm Conditioning: 10 min AMRAP 4…

2014 11 23

Sunday November 23, 2014 CrossFit Workout of the Day

By: EVF Performance 0

OPEN CROSSFIT Today marks our first Sunday offering an open hour for our CrossFit. The idea of this open hour is to allow athletes time to make up a training day that was missed earlier in the week in a more formal class environment. You may also use this time to…

2014 11 22

Saturday November 22nd, 2014 Workout of the Day

By: EVF Performance 0

By Coach B Rendo Notes: Support EVF community members at "Beat the Bracket" on the 23rd December 19th Holiday party 11.22.14 Skill: HSPU practice Strength: Snatch Complex: Hip Snatch + Hang Snatch + OHS Conditioning: Partner 20 Minute AMRAP -One Partner Works at a Time 6 Pull Ups 9 Burpees…

2014 11 21

Friday November 21st, 2014 Workout of the Day

By: EVF Performance 5 Comments

By Coach B Rendo Notes: Support EVF community members at "Beat the Bracket" on the 23rd December 19th Holiday party 11.21.14 Warm Up: 3rds NFT: 15 Goblet Squats 15 Sit Ups 15 Ring Rows Strength: A1. Front Squat 4 x 4 @ 85% A2. Weighted Shoulder External Rotation 10-12 reps/arm…

2014 11 20

Thursday November 20, 2014 Workout of the Day

By: EVF Performance 0

By Coach B Rendo Notes: Tonight @ CFCC book club meeting Support EVF community member at "Beat the Bracket" on the 23rd December 19th Holiday party 11.20.14 Warm Up: 3rds NFT: 15 KBS 10 OHS 5 Pull Ups Strength: Clean Complex: Clean Pull + Hang Clean Conditioning: 7rds For Time:…

2014 11 19

Wednesday November 19th, 2014 Workout of the Day

By: EVF Performance 5 Comments

By Coach B Rendo Notes: West side book club meeting November 20th Support EVF community member at "Beat the Bracket" on the 23rd December 19th Holiday party Happy Birthday to EVF community member Frank B. 11.19.14 Warm Up: 3rds NFT: 2 Wall Walks 10 Ring Rows or 5 Strict Pull…

2014 11 18

Tuesday, November 18, 2014 CrossFit Workout of the Day

By: EVF Performance 0

“November Rain” With a 40 minute running clock… MINUTES 0-10 3 rounds 20 burpees 20 single leg med ball v ups MINUTES 10-20 400m run 500m ski 1000m row MINUTES 20-30 AMRAP ascending ladder KB thrusters 2-4-6-8-10… 25 double unders/50 singles between rounds MINUTES 30-40 10 minute AMRAP 10 ring…

2014 11 17

Monday November 17th, 2014 Workout of the Day

By: EVF Performance 0

By Coach B Rendo Notes: West side book club meeting November 20th Support EVF community member at "Beat the Bracket" on the 23rd December 19th Holiday party 11.17.14 Warm Up: 3rds NFT: 10 Ring Rows 15 Air Squats 20 Hollow Rocks Strength: A1. LBBS 6 x 6 @ 80% A2.…

2014 11 16

Sunday November 16, 2014 CrossFit Workout of the Day

By: EVF Performance 0

Endurance Sunday! Notes: West side book club meeting November 20th. Support EVF community member at “Beat the Bracket” next Sunday, 11/23! EVF Holiday Party Friday, 12/19 8-11:30pm at Empire Hotel. Get your fancy pants on and celebrate a year of good fun, great friends, and PRs! 4 Rounds 1 minute…

2014 11 15

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter