EVF Performance CrossFit

Saturday, May 9th At Home Workout of the Day

Warm Up 3 rounds: 1 minute jump rope 5 inchworms + push up 5 v-ups + :20 hollow hold 5 reps of 2 lunges + 1 squat Equipment Workout 20 minute AMRAP 8 DB hang power cleans* 8 DB lunge press* 16 single-arm DB/KB swings *12 reps if using a…

2020 05 08

Friday, May 8th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: :45 squat stretch :45 plank hold 60 mountain climbers 15 good mornings 10 squats 5 downward dog push ups Equipment Workout 5 rounds for time 12 DB snatches 12 push ups 12 toes to wall 3 wall walks No Equipment Option 5 rounds for time 12…

2020 05 07

Thursday, May 7th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 5 minute ladder: 10-20-30… Jump rope Grasshoppers Groiners Squats Equipment Workout Every 2:00 for 10 rounds: 8 v-ups 10 DB hang clean & jerks* 50 double unders/100 singles *16 reps (8/side) if performing single arm. No Equipment Option Every 2:00 for 10 rounds: 10 v-ups 10 squats 10…

2020 05 06

Wednesday, May 6th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds, :30 each exercise Cossack squats Alternating groiners Deck squats High knees Plank Workout Move through today's circuit with purpose, focusing on proper form and deliberate movement. Challenge yourself by adding heavy weight to the step ups, windmills, and single-leg deadlifts if you have it. 60 burpees…

2020 05 05

Tuesday, May 5th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minutes: 10 good mornings :30 plank 10 squats :20 handstand hold 10 sit ups Part A Tabata, 8 rounds each Plank hip drops Squat thrust + mountain climbers (1+4) Wall sit Single-arm plank (alternate arms each round) Part B 12 minute AMRAP 12 lunge, squat, tuck jump…

2020 05 04

Monday, May 4th At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 10 lunges 20 plank shoulder taps 10 hand release push ups 20 hollow rocks Part A 3 sets Tempo Bulgarian split squat x 8/leg @ 32X1* Bent over rows x 10-12 Plank pull thru x 16 *3-count descent, 2-count pause, explode up, 1-count pause at the…

2020 05 03

Sunday, May 3rd At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 10 squats 10 v-ups 10 good mornings 10 burpees Workout 5 rounds for time 10 sprinter lunges each leg 10 plank ups 400m run

2020 05 02

Saturday, May 2nd At Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minute ladder 10-20-30-40… Jump rope Butt kicks High knees Flutterkicks Part A 4 rounds 10 Bulgarian split squats, right leg 10 Bulgarian split squats, left leg 10 side plank dips + :20 hold (right side) 10 side plank dips + :20 hold (left side) 10 single-leg deadlifts,…

2020 05 01

Tuesday, April 28th At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minutes: 30 mountain climbers 10 plank ups 10 v-ups 10 squats Part A Tabata, 45/15 Plank rows KB/DB swings Single-leg bench hip thrust Lunges *If you don’t have weights, substitute squat thrusts for KB swings and plank shoulder taps for plank rows. Part B 15 minute AMRAP…

2020 04 27

Monday, April 27th At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 5 inchworms + push up 10 straight leg sit ups 10 good mornings 10 lunges 30 lateral hops Equipment Workout 22 minute AMRAP 1-2-3-4-5… Wall walks 2-4-6-8-10… Single-arm devil press 3-6-9-12… Sumo deadlift high pull No Equipment Option 22 minute AMRAP 1-2-3-4-5… Wall walks 2-4-6-8-10… Burpees…

2020 04 26

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

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