EVF Performance CrossFit

Warm up2 rounds20 shoulder taps5 push ups20 sit ups10 jump squats30 mountain climbers10 empty barbell strict press StrengthBench press4×5End heavier than last week Metcon"Christine"3 Rounds for Time500 meter Row12 Deadlifts (Bodyweight)21 Box Jumps (24/20) EVF 360 A) 15 min AMRAP16 pull ups or ring rows12 DB floor press20 squat thrusts…

2021 04 17

Workout of the Day – Saturday April 17th

By: EVF Performance 0

Warm up2 rounds400m run20 lunges15 squats10 push ups5 burpees MetconIn teams of 2,30 min AMRAP80 wallball 20/1470 pull ups or ring rows60 pistols80 hang power snatch 115/75 Split reps any way.**Partners can occupy the same box if they are members of the same household. EVF 360 2 x14 min AMRAP…

2021 04 16

Workout of the Day – Friday April 16th

By: EVF Performance 0

Warm up7 minutes4 burpees20 plank rotations10 push up8 PVC pass thrus8 PVC OHS8 PVC sotts press Strength1 hang snatch + 1 snatch4 setsEnd heavier than last week Metcon7min AMRAP7 thruster 95/657 burpees over the bar 2min rest 7min AMRAP7 Devil press 50/3514 weighted situps EVF 360 A) 4 Rounds30 hollow…

2021 04 15

Workout of the Day – Thursday April 15th

By: EVF Performance 0

Warm up3 rounds15 squats15 sit ups12 PVC push press1min plank5 burpees20 PVC kang squats StrengthDeadlift5x3Ascend to last week’s 80% Metcon3 x 3 min AMRAP (rest :30)10 push press 115/7510 hang power cleans EVF 360 2x 18min AMRAP (:90 rest)60 jumping lunges100 double unders or 200m run60 DB hang clean and…

2021 04 14

Workout of the Day – Wednesday April 14th

By: EVF Performance 0

Warm up6 minutes12 banded good mornings15 PVC front squats12 v-ups12 PVC thrusters30sec hollow rock StrengthPower clean2x32x22x1 Ascend to heavy single Metcon4 rounds25 wallballs 20/1412 box jump 24/2014 toes to bar EVF360 A) 2 x 8 min AMRAP8 man makers15 crunches15 Windshield wipers50 mountain climbers B) 15 min AMRAP2-4-6-8-10…HR push upsMed…

2021 04 13

Workout of the Day – Tuesday April 13th

By: EVF Performance 0

Warm up8 minutes6 tempo air squats (6 count down)20 penguins10 alternating groiners20 supermans8 jump squats30sec hollow hold StrengthBack squat2x52x4 Ascending Metcon7 rounds5 clean 155/10510 hspu5 man makers 50/3510 box jumps EVF 360 A) 3 rounds15 weighted sit-ups30 hollow rocks1 min wall sit12 DB lateral flies B) 5min EMOM15 DB bent…

2021 04 12

Workout of the Day – Monday April 12th

By: EVF Performance 0

Warm up8 minutes8 PVC Sotts press15 sit ups8 PVC Thrusters1min plank10 empty barbell push press10 burpees StrengthPush jerk (from rack)3x32x2 Ascend with good form Metcon15min AMRAP10 c2b pull ups20 Ground to Overhead 115/7530 Toes to bar400m row EVF 360 A) 4 Rounds15 DB Bent over row15 sit ups30 DB snatches15/15…

2021 04 11

Workout of the day – Sunday April 11th

By: EVF Performance 0

Warm up 2 rounds30sec hollow hold5 burpees20 situps10 tempo squats (6 count down)30sec plank hold10/10 Single arm DB strict press StrengthBench press5x5 Conditioning8min EMOM1) 5 thruster 125/852) 40 Double undersThen, "Karen"150 wallballs for time

2021 04 10

Workout of the day – Saturday April 10th

By: EVF Performance 0

Warm up2 rounds400m run 20 lunges15 squats10 push ups5 burpees ConditioningIn teams of 2, 35min AMRAP60 wallball 20/1460 burpee box jumps60 push ups60 cleans 115/7560 OHS 115/7560 DB snatches 50/35Split reps any way.

2021 04 09

Workout of the day – Friday April 9th

By: EVF Performance 0

Warm up2 rounds7 PVC snatch high pull15 situps7 PVC power snatch1min plank12 hanging leg/knee raises Strength1 snatch + 1 hang snatch 5 set Conditioning3 rounds21 Front squats 125/8515 burpees 9 Push press Then, 4 rounds5 squat clean 125/8550 double unders14 alt DB snatch 50/35

2021 04 08

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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