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Sunday 7/6/2014 CrossFit Workout of the day

Warm up "Roxanne" Strength/Skill Floor press 5-5-5-5-5 In 15 Mins build to a new 5RM Training In teams of two 20 Min EMOM EVEN 14/12 Cal Row ODD 12Thrusters (75/55) Score is total # of rounds completed

2014 07 05

Saturday 7/5/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 400 meter run then 3 sets of 10 Russian swings 5 box jumps 5 burpees 5 wall balls Training Hero WOD "WHITTEN" 45 Min Time cap 5 rounds for time of: 22 Kettlebell swings(70/53) 22 Box jumpS (24/20) Run 400 meters 22 Burpees 22 Wall ballS 20/14 Scale…

2014 07 04

Thursday 7/3/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up 3 sets 45/15 Inch worms Samson stretches Iron cross Russ KB swings (light) Strength/ Skill Complete in 15 Mins "Complex for MERICA" 5 sets of 3 DL's 3 Hang Power Cleans Build to your heaviest successful set Training 10 Min AMRAP Take 70% of that finishing weight and…

2014 07 02

July Athlete Spot light of the month

By: EVF Performance 1 Comment

Hey EVF'ers, we are excited to announce this months Athlete spot light as...... Brett " B -Rad" Stern How/when did you get involved in EVF? What has motivated you to stick with it? I have been watching the CrossFit games on ESPN since 2010 but never really looked into…

2014 07 02

Wednesday 7/1/2014 CrossFit Workout of the day

By: EVF Performance 4 Comments

Warm up Row 3 sets 1 min intervals with partner 3 sets of 5 squat Stretches 5 Spider-Man stretches 10 Supermans 10 Pass Thru's w a PVC pipe 10 dislocates Prep 3 sets of 5 thrusters 5 Pull ups Training "A Swede and a Irishmen walk into a bar with…

2014 07 01

Tuesday 7/1/2014 Workout of the day

By: EVF Performance 7 Comments

Warm up 3 sets Row 1 Min on 1 Min off Then Dynamic warm up 30 secs each Walk outs Scorpion stretches Spider-Man stretches Superman hold Single leg hip bridge Plank High knees air Squats Workout of the day "The Sandlot" 12 Min EMOM EVEN 15 Box Jump overs (20)…

2014 06 30

Monday 6/30/2014 CrossFit Workout of the day

By: EVF Performance 4 Comments

Warm up Banded shoulder stretches 3 sets 10 OHS (PVC/BB) 10 Supermans 5 Inch worms 5 Squat Stretches 5 iron crosses Strength/Skill OHS 5-4-3-2-1-1-1 Build to a new 1 RM Training Complete the following for time Run 200 meters 30 OHS(95/65) Run 400 meters 30 Wall Balls (20/14) Run 600…

2014 06 29

Sunday 6/29/2014 CrossFit workout of the day

By: EVF Performance 1 Comment

Warm up Shoulder traction with bands 3 sets 10 pass Thru's 10 OHS Snatch warm up with coach Strength/Skill Hang Snatches 5-4-3-3-3 Work on mechanics and efficiency Training 4 Rounds 10 Hang Power Snatches(95/65) 200 meter row 1 Min Rest Between rounds Scale options Scale weight Sub with plate G2OH…

2014 06 28

Saturday 6/28/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up Row for distance Smooth, and practice technique 6 Mins alt every min with partner 3 sets of 5 inch worms 5 spiderman stretches 5 squat stretches then prep for workout take 3-4 sets to build up to working weight on DL'S Also practice TTB and kipping swings Training…

2014 06 27

Friday 6/27/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 400 meter run Shoulder traction w bands Ball and tspine stretch 3 sets 10 Pass Thru's w a lung 10 Dislocates 10 Burpees Strength/Skill Strict press 5-4-3-3-3 Build to a 3 RM Training 5 Rounds 30 secs on 30 secs off Push press (95/65) Box Jumps (24/20) Scale…

2014 06 26

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter