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Tuesday 3/4/2014 Workout of the day

Dynamic warm up In 10 Mins 5 Squat stretches 5 Iron Crosses 10 Hollow rocks 10 HR Push ups 10 Jump Squats 20 Jumping Jacks Training (conditioning) Workout 1 "Goblet of fire" (14 Mins) 1 Min Max Goblet Squats (53/35) 1 Min Max KB Swings (53/35) 1 Min Max Burpees…

2014 03 03

Monday 3/3/2014 CrossFit workout of the day

By: EVF Performance 11 Comments

Warm up In 7 Mins 10 Pass Thru's w a Samson stretch 5 Squat stretches 10 Hollow rocks 10 Push ups 10 Jump Squats Strength/Skill In 15 Mins 5 sets of the following complex 1 Strict Press 1 Push Press 1 Push Jerk Build to a successful heavy set Training…

2014 03 02

Sunday 3/2/2014 Sunday CrossFit Workout of the day

By: EVF Performance 0

Warm up 7 Min AMRAP 5 Squat Stretches 5 Iron Crosses 5 Inch Worms 10 Super mans 10 Hollow rocks Strength/Skill For quality 20-15-10 Strict pull ups Perfect Push ups Training (Met-Con) Team Sundays In a teams of 2 "Sunday Funday" Wod 3 from "Beast of the boroughs" 10 Min…

2014 03 01

The Open CrossFit Workout of the day 14.1

By: EVF Performance 0

The 2014 CrossFit season has officially begun. When you come into the gym, look at the board for your name and heat. Then begin to warm up. Each hour we will go through the workout and the standards. Again please have a great attitude about the whole thing. If you…

2014 02 28

Friday 2/28/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 8 Min AMRAP 5 Squat Stretches 5 Iron Crosses 5 Inch Worms 5 Super mans Strength/Skill 5 sets of 3 (per leg) Turkish Get ups Double under practice 30 for those who have them Double under progression for those still working on them Training (Met-Con) 12 Min AMRAP…

2014 02 27

Thursday 2/27/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 7 Min AMRAP 5 Squat Stretches 5 Iron Crosses 5 Inch Worms 10 Knees to elbows 1 10 sec hand stand hold (against wall) 20 Double Unders (no more than 5 attempts) Strength/Skill For quality 12-9-6 Strict Rig dips Strict Toes to bar Training(Met-con) For time 20 HSPU…

2014 02 26

Wednesday 2/26/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 5 Min AMRAP 5 Squat Stretches 5 Iron Crosses 5 Inch Worms 5 Super mans 10 Pass Thru's 10 OVer head squats Strength/Skill 5 sets of 3 Snatch High Pulls 1 Hang Snatch Build to a heavy complex or stay light and work on technique and speed Training…

2014 02 25

The 2014 CrossFit world wide Open is upon us

By: EVF Performance 3 Comments

Good afternoon folks, The title states it all. The 2014 CrossFit world wide open is about to begin. 5 weeks. 5 workouts. Hundreds of thousand of people. Us! Lets chat about what is going to happen over the course of the next 5 weeks. The workouts will be announced and…

2014 02 25

Tuesday 2/25/2014 EVF 360 Workout of the day

By: EVF Performance 16 Comments

You'll just have to come in and find out :)

2014 02 24

Monday 2/24/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warmup 7 Min AMRAP 7 Squat Stretches 7 Inch Worms 7 Groiners 7 Back Extensions 7 Strict Pull ups Workout Prep Hang Squat cleans Take 3-4 sets to work up to working weight Training (Met-Con) "Donkey Kongs Revenge" Ascending ladder Descending ladder Of Burpees over bar Hang Squat cleans into…

2014 02 23

Upper East Side

Author: EVF Performance

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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