Workout of the Day A. In 20 Minutes find today's 5 Rep Max Back Squat B. Complete as many rounds and reps as possible in 12 minutes of: 10 Deadlifts (50-60% of 1RM) 12 Toes to Bar 20 Wall Ball Shots
2013 02 06
7 February 2013 – STRENGTH – Floor Press 3’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (3's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up…
2013 02 06
MODIFIED SCHEDULE FOR NEXT WED. FEB 13
Just a quick note to let everyone that next Wednesday - 2/13/13 - we will be running on a modified schedule. GQ will be coming into the gym to do a photo-shoot with me and Matt on the versatility of compression tights. Yes, compression tights. Wear them to train. Wear…
2013 02 06
Workout of the Day A. In 15-20 minutes build up to today's 3-Rep Max Clean and Jerk B. Three sets for max reps of: 60 seconds of Push Press (95/65 lbs.) 60 seconds of Rest 60 seconds of Pull-Ups 60 seconds of Rest
2013 02 05
INTRODUCING…SKILL SET SATURDAY
HEY EVF'ers.. With the CrossFit Open season rapidly approaching, it's time to tighten up on our "CrossFittian" skills. With this is mind we are adding SKILL SET SATURDAY to the CrossFit Upper East Side schedule. Every Saturday for 90minutes - 130p to 3p - we will be focusing on…
2013 02 05
5 February 2013 – STRENGTH – Deadlift 3’s
STRENGTH Workout of the Day MAIN EVENT: 1) Deadlift (3'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 04
Workout of the Day Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Double-Unders (for max reps) 30 seconds of Rest 90 seconds of Front Leaning Rest on Rings (keep…
2013 02 04
Workout of the Day A. Four sets of: Overhead Squat x 3-4 reps @ 3011 Rest 60 seconds Scapular Wall Slides x 6-8 reps @ 3030 Rest 60 seconds B. Three rounds for time of: 6 Handstand Push-Ups 6 Barbell Ground to Overhead (135/95 lbs) 12 Burpees …
2013 02 03
2013 02 02
2 February 2013 – Rise and Shine Woodchuck-chuckers…it’s…Groundhog Day!!!
Workout of the Day In teams of 2, partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Pull-Ups x 10 reps 95/65 lb. Thrusters x 10 reps Run 400 Meters (Partner A completes 250 meters, 10 pull-ups, 10 thrusters, and a…
2013 02 01