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Wednesday 4/2/2014 CrossFit workout of the day

Warm up 5 min Mobility work 10 Wall Squats 4 Sam son Stretches 5 Spider-Man Stretches 10 Pass Thru's (PVC pipe) 10 Dislocates Then W an empty barbell 1 set of a Clean and jerk progression Strength/Skill In 15 Mins Clean and Push Jerk 3-3-2-2-2 Touch and go from the…

2014 04 01

Tuesday Workout of the day

By: EVF Performance 0

Warm up Dynamic Warm up coaches choice Wod 1 "Tighten it up" 3 rounds 1 Min Plank 1 Min V Ups w med ball 1 Min flutter kicks Rest 1 min between rounds WOD 2 "The 4 horseman" 24 Min EMOM Min 1 12/14 Cal Row/Ski Min 2 10 KB…

2014 03 31

EVF HEALTHY EATING AND FITNESS CHALLENGE

By: EVF Performance 5 Comments

EVF HEALTHY EATING AND FITNESS CHALLENGE 60 Days "This challenge is not just about weight loss. It’s about improving yourself while learning how to eat healthy, train properly and most of all, be able to fit it within your lifestyle. " This is not a diet. This is the opportunity…

2014 03 31

Monday 3/31/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 3 Rounds of "CINDY" 5 Pull ups 10 Push ups 15 Air Squats Then 2 sets of 5 Iron crosses 5 Inch Worms 10 Super mans 4 Samson Stretches Strength/Skill Back Squats 10-5-5-5-10 Super set with 8 Single leg Deadlifts w a KB (Per leg) Training (Met-Con) 10…

2014 03 30

Sunday CrossFit Workout of the day

By: EVF Performance 0

Warm up W a PVC pipe 3 sets 10 Pass Thru's 10 Dislocates 10 Over Head squats Training (Met-Con) "El Bandidos" In teams of two As a team complete the following For time 5 Rounds Row 1000 Meters 20 Over Head Squats (95/65) 20 Box Jumps (24/20) 1 partner can…

2014 03 29

Saturday 3/29/2014 CrossFit Workout of the day

By: EVF Performance 0

For those members at our east side location who are not registered for the Open we highly encourage you to take our 360 class tomorrow at 9am. Todays CF workout has no time cap. Due to those logistics we can not set times for heats. It may be awhile before…

2014 03 28

Friday 3/28/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up 3 rounds 30 secs each Inch worms Single's (jump rope) Iron cross Jumping Jacks Scorpion stretch Burpees Strength/Skill Dead-Lifts 10-5-5-5-5 Training (Met-Con) "The Jumping Dead" For time 20 Dead Lifts (225/155) 20 Double Unders 15 Dead Lifts 40 Double Unders 10 Dead lifts 80 Double Unders 5 Dead…

2014 03 27

Thursday 3/26/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 3 rounds 30 secs each Alt lunges Burpees Iron cross High knees Inch worms Strength/Skill 5 sets of 10 Strict pull ups Super set with 8 Pistols Training (Met-con) In 6 mins complete 30 Shoulder to over head (95/65) (115/75) 30 Wall Balls (20/14) 30 Pull ups If…

2014 03 26

Wednesday 3/26/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 5 mins "CINDY" 5 push ups 10 pull ups 15 Air Squats Then Barbell warm up progression W an empty barbell 3 up and down shrugs 3 jump shrugs from mid thigh 3 jump shrugs from shin 3 Power Cleans from Hip 3 power Cleans from mid thigh…

2014 03 25

Tuesday Workout of the day

By: EVF Performance 5 Comments

Dynamic warm up Coaches Choice Workout 1 "Gone so bad" 3 Rounds 1 Min Max Reps KB Swings (53/35) Box Jumps (24/20) Mountain Climbers Med ball V ups 1 Min rest between rounds Workout 2 10 Rounds 10 HR Push ups 10 Tuck jumps 10 Med ball Sit ups

2014 03 24

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