EVF Performance | EVF Performance

Saturday 9/6/2014 CrossFit Workout of the day

Warm up "ANIMAL CRACKERS" Frog Hop Bear crawl Crab walk Duck walk Leap frog Inch worms Piggy backs Workout prep 3 sets 3-5 STO 5-8 Lunges Training "Paradise island" In teams of two Only 1 partner can work at a time In a running clock of 20 mins Min 1-6…

2014 09 05

Friday 9/5/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up Shoulder stretches w bands 3 sets of 10 Pass Throughs 10 Dislocates 10 OHS Dynamic stretches Strength/Skill Snatch Complex 5 Sets in 10 Mins Perform the complex every other min 1 Power Snatch 1 Hang Snatch 1 Snatch Balance Novice, practice the movements Experienced stay light and work…

2014 09 04

Our Kids Program Starts Again Next Week!

By: EVF Performance 0

Coaches Matt, Nicole, Carissa, and Travis will be getting our early athletes moving starting next week! Please help us spread the word about our afterschool program for 3s and 4s, ages 7-12, and ages 13 & up! More info at EVFKids.com

2014 09 03

Thursday 9/4/2014 CrossFit Workout of the day

By: EVF Performance 2 Comments

Warm up Row 500 meters Shoulder stretches w bands 3 sets of 10 Pass Throughs 10 Dislocates 10 OHS Workout prep HSPU prep TTB prep Training For time 30 HSPU 30 Pull ups 30 Box Jumps (24/20) 30 Ring Dips 30 Russian KB Swings (70/53) 30 TTB

2014 09 03

Wednesday 9/3/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up Hip stretch w bands 3 sets (8min cap) 5 Power Cleans 5 tap and go Cleans (tap the hip 3x on the 3 tap drop and clean) 5 FS 5 Jerks Dynamic stretches in between each sets Strength/Skill 5 sets in 10 Mins Work every Min on the…

2014 09 02

Tuesday 9/2/2014 Workout of the day

By: EVF Performance 4 Comments

Warm up Coach's choice Training "Oooooooo Barracuda" In 30 Mins Mins 1-10 Complete Complete As many Rounds of 20 Box Jumps 200 meter run 20 Wall Balls 2 Min Rest Mins 12-20 Complete as many rounds as possible 15 Push ups 15 Air Squats Row 200 meters Rest 2 mins…

2014 09 01

Sunday 8/31/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets w a PVC 10 Pass Thru's 10 Dislocates 10 OHS Dynamic Stretches Snatch prep Strength/Skill Snatch Balance 3-3-3-3-3 (From the Rack) * increase weight after each set Training Hero WOD "RANDY" For time 75 Hang Power Snatches (75/55) Randy Simmons, 51, a 27 year LAPD veteran…

2014 08 30

Sat 8/30/2014 CrossFit Workout

By: EVF Performance 1 Comment

Warm up IN teams of 2 W an empty barbell 3 sets 5 STO 5 HPC 5 Burpees Dynamic stretches Training "Throwing Down" Workout 1 In teams of two. each team will take 10 Mins To Find a 3RM Push Jerk Score is combined weight (The bar is taken from…

2014 08 29

Friday 8/29/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 8 mins 5 Inch Worms 10 Wall Balls 5 Spider-Man stretches 10 DL (empty BB) 10 Supermans (5 sec hold) Strength/Skill RDL's 5-5-5-5-5 Superset with 10 Alt weighted Lunges Training "Karenmania" For time 150 Wall Balls (20/14) 90 Double Unders 3 DL EMOM (185/130) There is an 17…

2014 08 28

Thursday 8/28/2014 CrossFit Workout of the day

By: EVF Performance 6 Comments

Warm up 30 Min Open Gym Focus work HSPU Kipping Muscle up progressions Double Unders Mobility Training "EL Fuego" 500 Meter Row 50 Toes To bar 50 HR Push ups 50 Box Jumps (24/20) 50 OH Squats (45/35) 500 Meter row *3 Burpees EMOTM* Starting at 0:00 Scale options Scale…

2014 08 27

Upper East Side

Author: EVF Performance

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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