EVF Performance CrossFit

Wednesday, November 20th Crossfit Workout of the Day

Warm Up 2 rounds: 1:00 row or bike 5 pass thrus + 5 around the worlds 10 walking Spidermans 10 scap pull ups 5 PVC Sotts press Strength Overhead squat 5-5-3-3-3 Level 1: Increase from last week, but remain light and work on technique and depth. Level 2 & 3:…

2019 11 19

Tuesday, November 19th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minutes: 10/8 calorie ski 5 inchworms to push up :20 hollow hold :20 arch hold 5 scap pull ups Pull Up Prep :20 active hang :10 chin over bar hold 3-5 negative pull ups 1 segmented negative pull up Gymnastics Strict pull ups & muscle ups Level…

2019 11 18

Monday, November 18th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 10 banded monster walks 10 banded good mornings 10 alternating groiners 10 squats (RD 1: air squat, RD 2: goblet) 5 strict toes to bar Strength Front squat 55%x12 60%x10 65%x8 70%x6 Back squat 1 x max reps at heaviest front squat load Conditioning For time…

2019 11 17

Sunday, November 17th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minutes: 10/8 calorie ski 10 ring rows 10 banded presses 10 banded face pulls 5 push ups Strength Bench press 70%, 5x5 Pendlay row 5x8 Superset the movements. Rest 2-3 minutes between sets. Conditioning For time 2k row 50 pistols 30 hang cleans (205/135)

2019 11 16

Saturday, November 16th Crossfit Workout of the Day

By: Jenna Tomsko 0

Partner Heroes In teams of two: “Nate” 20 minute AMRAP 2 muscle ups 4 handstand push ups 8 KBS (70/53) Rest 2:00 “DG” 10 minute AMRAP 8 toes to bar 8 DB thrusters (40/25) 12 DB lunges (40/25) For “Nate,” partners will alternate rounds. For “DG,” partners will alternate movements.…

2019 11 15

Friday, November 15th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: :30 bike/ski/row 5/5 single-arm suitcase deadlift 5/5 single-arm bent over row 10 banded good mornings 10 box jumps 10 shoulder press Strength Deadlift 3-3-3-3-3 Push press 3-3-3-3-3 Superset the two movements. Work to a heavy triple for both lifts. Conditioning Tabata DB hang power cleans (50/35)…

2019 11 14

Thursday, November 14th EVF 360 Workout of the Day

By: Jenna Tomsko 0

Join us for Upper East Side Friendsgiving this Sunday at the gym! Come celebrate with us starting at 4pm. Bring an entree, side dish, dessert, or beverage - significant others and kids welcome! “360 Gone (Really) Bad” 5 rounds for max reps/calories, 1:00 each station Burpee box jumps DB shoulder…

2019 11 13

Wednesday, November 13th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 10 pass thrus 10 OHS (RD 1: pvc, RD2: empty bar) 10 behind neck snatch grip presses :20 overhead KB hold :20 box shoulder stretch Strength Overhead squat 5x5 Level 1: Work across, stay light, and work on technique. Level 2 & 3: Increase weight each…

2019 11 12

EVF Strength Class: Why You Should Be Lifting Weights by Coach Ryan Hanley

By: Jenna Tomsko 0

So you’ve recently gotten back into fitness, or maybe you’ve been working out for some time. You’re taking group classes at EVF or bouncing around from gym to gym with no clear direction other than just “getting fit.” It always feels as though there are so many pieces to the…

2019 11 12

Tuesday, November 12th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 7 minutes: 10 banded glute bridges 10 monster walks (forward & back) 10 deadbugs 5 bootstrappers 10 groiners Strength Front squat 5-3-2-1-1 Work to heavy single. Then, perform one set of max reps of back squat at heavy front squat load. Conditioning 12 minute AMRAP 7 strict handstand…

2019 11 11

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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

NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES