EVF Performance | EVF Performance

Some of you know my connection to this hero WOD. When people ask me how I first started CrossFit or how long I've been doing it, I respond in one of two ways depending upon my mood, the audience, and how much time I have to speak. I either casually…

2013 05 22

Wednesday WOD 5/22/2013

By: EVF Performance 2 Comments

Warm up Mobility: Coaches choice Tabata High Knees in place 8 sets of 20 secs on 10 secs rest Strength Romanian Dead-lifts 5 sets of 10 Build up to a heavy set of ten quality reps. No failing! Training: 3 Rounds for time 20 Reps Sumo Deadlift…

2013 05 21

Tuesday’s 5/21/2013 Strength Programming

By: EVF Performance 0

Tuesday 5/21/2013Box squat - work up to 3 sets of 5 with 80%Straight leg DL 4x8Planks 4 x 45 sec

2013 05 20

Tuesdays WOD 5/21/2013 Bench-mark “CINDY”

By: EVF Performance 6 Comments

Click here to check out Chris Spealer helping Christy Phillips on her butterfly pull up technique Warm up 400 Meter run with Med Ball Mobility: Coaches Choice 2 sets of 5 Pull-ups 5 push ups 5 air squats Training: Bench-mark "CINDY" 20 Minute AMRAP 5 Pull-ups 10 Push-ups…

2013 05 20

Monday 5/20 WOD

By: EVF Performance 3 Comments

Warm up Mobility Coaches choice 2 sets of 3 Push press w empty barbell 3 Burpees Strength Push press 3-3-3-3-3-3 Build up to a new 3rm Training 5min ascending ladder Push press (95/65lbs) Burpees 5min rest 5min descending ladder Push press (95/65lbs) Burpees -Start from one rep and…

2013 05 19

Saturdays WOD 2013 CrossFit games Regional WOD event 5

By: EVF Performance 1 Comment

Warm up Mobility coaches choice 3 sets 5 box jumps Workout prep Dead-lift 3 sets of 4-6 touch and go reps Build to the weight you will be using in the workout. Choose a weight that ensure you CANNOT do all sets of Deadlifts unbroken in the workout.…

2013 05 17

Friday 5/17/2013 Partner WOD “Till Death do us part”

By: EVF Performance 0

This workout is dedicated to all of our happy couple's who have tied the knot or who will be tying the knot this year! Enjoy :) Warm- up Medicine Ball progression 2 sets of 2 dead-lifts 2 shrugs 2 squats 2 Med ball cleans Dynamic stretches Training…

2013 05 16

SFH & T’s!

By: EVF Performance 0

We got a new shipment of the wonderful SFH products and of our EVF CrossFit Upper East Side T-Shirts! Stop by the office and pick them up while we have them in stock, or let us know if you want to order over the phone!

2013 05 15

Thursday WOD 5/16/2013

By: EVF Performance 1 Comment

Warm up 5 Minutes Jump rope Single jump and double under practice Mobility Coaches Choice Strength/Skill Turkish Get-up w KB 2 Practice sets of 10 w/out KB 3 Working Sets of 10 rest 2 mins between sets If there is no break down in form, the coach will allow…

2013 05 15

Wednesday WOD Bench Mark ISABEL 5/15/2013

By: EVF Performance 12 Comments

Warm up Shoulder traction with bands ankle/ hip mobility Workout prep Snatches 5-5-5-5-5 Work up to weight that will be used in workout Touch and go from the floor Training Bench Mark "ISABEL" 30 Snatches for time RX weight 135/95 Lb Post all scores and times…

2013 05 14

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