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Sunday 2/16/2014 CrossFit Workout of the day

Warm up 6 min AMRAP 5 Squat Stretches 5 Push ups 10 Hollow rocks 10 Prisoner squats on the wall Strength/Skill Turkish Get ups 5 sets of 3 (per leg) Training (Met-Con) 5 Rounds 15 KB Swings (53/35) 15 Ring Dips 45 Double Unders Scale options Scale weight on KB's…

2014 02 15

Saturday 2/15/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 8 min AMRAP 5 Squat Stretches 5 Push ups 10 Hollow rocks 10 Jump Squats 10 Pass Thru's (PVC) 10 Prisoner squats on the wall Training (Met-Con) "OMG" 10 Min AMRAP Partner A 10 KB Thrusters (35/26) Then Hold KB's Over head while partner B performs 10 Burpees…

2014 02 14

Friday 2/14/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 10 Min AMRAP 5 Squat Stretches 5 Push ups 10 Hollow rocks 10 Jump Squats 10 Pass Thru's (PVC) 10 Over head squats (PVC) Strength/Skill Push Jerks 5-3-2-2-2 Training (Met-Con) For time "Cupids Arrow" 250 Meter row 40 Shoulder to Over Head (115/80)(135/95) 500 Meter row Scale distance…

2014 02 13

Thursday 2/12/2014 CrossFit workout of the day

By: EVF Performance 2 Comments

Warm up 10 Min AMRAP 5 Squat Stretches 5 Push ups 10 Hollow rocks 10 Jump Squats 1 Kick up to a hand stand hold for 10 secs Strength/Skill In 8 mins climb the ladder for quality Strict Ring dips Strict pull ups 1-2-3-4-5-6....... Training (Met-Con) "The mission" 9 Min…

2014 02 12

Wednesday 2/12/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up 10 Min AMRAP 5 Inch Worms 5 Squat Stretches 5 strict pull-ups /10 ring rows 5 Push ups 10 Hollow rocks Workout prep Spend 10 Mins 2 sets w empty barbell 3 rounds unbroken of 3 dead lifts 2 Power cleans 1 Hang Squat clean Then build up…

2014 02 11

Tuesday 2/11/2014 EVF360 Workout of the day

By: EVF Performance 8 Comments

Warm up 6 Min AMRAP (No measure) 5 Inch Worms 5 Squat stretches 5 Strict Pull ups 10 Hollow rocks Training In teams of two "Double Dragon" Row as a team 4000 Meters AMRAP the following: 10 Push ups 10 KB Swings (53/35) 10 Ab-Mat Sit ups Partner A rows…

2014 02 10

EVF 360 Workout of the day

By: EVF Performance 0

360 Dynamic Warm up Workout 1 4 rounds 1 Min Each Rest 20 secs between each movement Row max distance Plank Ski max distance Wall Sits Workout 2 3 rounds 45 secs work 15 secs rest Ab mat sit ups w ball toss Broad jumps Spider-Man hip twist Lateral shuffles…

2014 02 09

Monday 2/10/2014 CrossFit Workout of the day

By: EVF Performance 6 Comments

Warm up 10 Min AMRAP (No measure) 5 Inch Worms 5 Squat stretches 5 Strict Pull ups 5 push ups 10 Hollow rocks 10 knees to elbows Strength/Skill Back Squats 5-4-3-2-2 In 15 Mins Build to a heavy set of two Training (Met-Con) 12 Min Accending Ladder 3-6-9-12-15....... Front Squats…

2014 02 09

Join us for Karaoke Night – Thursday February 13

By: EVF Performance 0

2014 02 08

Sunday EVF 360 Workout

By: EVF Performance 0

"360 Sunday Burn the house down" Dynamic Warm up Workout 1 4 rounds 45 Secs each 15 Secs rest Box Jump overs / Step overs (20) Weighted Ab Mat Sit ups Goblet Squats Push ups Workout 2 Partner Chase 10 Min AMRAP 200 Meter row 5 Burpees 10 Wall Balls…

2014 02 08

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter