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19 February 2013 – STRENGTH – Deload Week

STRENGTH Workout of the Day A. Every Minute on the Minute for 10 minutes complete 3 Power Cleans @ 70% of 1RM B. Three Rounds for QUALITY: 20 Weighted Lunges (10/Leg) 20 Pull-Ups 20 KB swings 20 Barbell Roll-outs 20 Romanian Deadlifts Keep weights heavy-ish, but not…

2013 02 18

19 February 2013

By: EVF Performance 1 Comment

Workout of the Day A. Three sets of: Deadlift x 6-8 reps Rest 90 seconds Ring Dips x 12-15 reps Rest 90 seconds B. Against a two minute running clock, complete as many rounds and reps as possible of: 155/105 lb. Deadlift x 12 155/105 lb. Hang Power…

2013 02 18

18 February 2013

By: EVF Performance 0

Workout of the Day “Dissecting Kelly” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24″/18″) 30 Wall Ball Shots (20/12 lbs.) Team members will alternate tasks, with only one member working at any one…

2013 02 17

Pres. Day Schedule

By: EVF Performance 0

Hey EVF - Just a quick announcement to let you know that tomorrow's schedule has changed a bit. There will be no 5a class tomorrow and no Youth Classes tomorrow. We have also added an 1130a class to the schedule See everyone tomorrow!

2013 02 17

17 February 2013

By: EVF Performance 0

REST DAY!!!

2013 02 17

16 February 2013 – STRENGTH – Floor Press 1’s

By: EVF Performance 0

STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (1's week) [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, all…

2013 02 15

16 February 2013 – CrossFit Hope for Kenya

By: EVF Performance 0

Workout of the Day A. Deadlift x 15 reps (as heavy as you can handle unbroken, and with proper mechanics) Rest 45 seconds Handstand Push-Ups x Max Reps Rest 3-4 minutes Deadlift x 10 reps (use the same load) Rest 45 seconds Handstand Push-Ups x Max Reps Rest 3-4…

2013 02 15

15 February 2013

By: EVF Performance 0

Workout of the Day A. Four sets of: Strict Weighted Pull-Ups x 2-3 Reps Rest 90 seconds Front Squat + Jerk x 2-3 Reps Rest 90 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull Ups 10 Alternating Pistols (or…

2013 02 14

SATURDAY COME WORKOUT AND SUPPORT HOPE FOR KENYA!

By: EVF Performance 0

FROM THE CROSSFIT KENYA INITIATIVE... "CrossFit Inc. is committed to making people's lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people…

2013 02 14

14 February 2013 – STRENGTH – Deadlift 1’s

By: EVF Performance 0

STRENGTH Workout of the Day MAIN EVENT: 1) Deadlift (1's week) [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, all…

2013 02 13

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter