Workout of the Day "Nancy" 5 rounds for time of: 400 meter run 95 pound Overhead Squat x 15 reps
2013 04 12
13 April 2013 – STRENGTH – Press 3’s
STRENGTH Workout of the Day MAIN EVENT 1A) Press (3′s week) Set 1 – 40% x 5 Reps Set 2 – 50% x 5 Set 3 – 60% x 3 Set 4 – 70% x 5 Set 5 – 80% x 5 Set 6 – 90% x…
2013 04 12
Workout of the Day A) Five Sets of: Floor Press x 5 reps @32X1 Rest 90 Seconds Pendlay Rows x 8-10 reps Rest 90 Seconds B) In 7 minutes complete as many rounds and reps as possible of: 1 Push Press (65% of 1RM) 1 Burpee 2…
2013 04 11
Workout of the Day A) In 10 minutes complete as many rounds and reps as possible of: 200m Run 15 Pull-ups Rest 5 min B) In 10 minutes complete as many rounds and reps as possible of: 250m Row 20 Burpees Rest 5 min …
2013 04 10
11 April 2013 – STRENGTH – Squat 3’s
STRENGTH Workout of the Day MAIN EVENT 1A) Squat (3's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3 - 60% x 3 Set 4 - 70% x 3 Set 5 - 80% x 3 Set 6 - 90% x…
2013 04 10
Mayhem!!! Plan, Practice, Execute.
Hey everyone, As most of us already know, we have a strong group of contenders participating in Mayhem in the Meadowlands on April 21st. We'd like to get some practice in this weekend on Saturday at 2pm and Sunday at 12pm. If you're competing, please come and practice the workouts!…
2013 04 10
Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Ring Dips x Max Reps @ 20X1 Rest 60 seconds B. For time: Row 1000 meters Hang Clean (135/95) x 30 reps Wall Ball (20/14) x 50 reps …
2013 04 09
Workout of the Day A. Three sets of: Back Squat x 6-8 reps @ 32X0 Rest 90 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 21X1 Rest 90 seconds B. Three rounds for time of: 40 OH Walking Lunges (20/leg) 20 KB Swings Run 400…
2013 04 09
9 April 2013 – STRENGTH – Floor Press 5’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (5's week) @22X1 [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max,…
2013 04 08
“Oh the weather outside is weather…”
And as you may have noticed, SPRING IS FINALLY HERE! With that in mind, EVF would like to announce some schedule changes and that we are taking classes outside! Starting Saturday, April 13th our Saturday's at EVF will look like this: 8a: CrossFit 9a: OUTDOOR CONDITIONING in…
2013 04 08