Saturday, May 4 CrossFit Workout of Day
In teams of two… 32 minute AMRAP 400m run, together 40 wall balls (20/14) 30 shoulder to overhead (115/80) 20 synchronized burpees
2019 05 03
Justin is motivated, consistent, and dedicated. He's always putting in extra work. He stays after class to mobilize or work on a skill and has improved exponentially since he started at EVF. His positive attitude is always a welcome presence in class, and he’s always open to learning new ways…
2019 05 03
Friday, May 3 CrossFit Workout of Day
Mobility: If your shoulder mobility and flexibility is limited, you're not alone. Here's how a Catalyst Athletics lifter improved her overhead range of motion. Warm Up 9 minute EMOM Minute 1 - 20’ HSW or :30 handstand hold Minute 2 - 10 PVC overhead squats Minute 3 - 15 hollow…
2019 05 02
Thursday, May 2 EVF 360 Workout of the Day
Mobility: Wonder how CrossFit athletes warm up? Here's Games athlete Brooke Ence's full warm-up routine. https://www.youtube.com/watch?v=07HGL02E16o 40 minutes to complete... 5 rounds of: 200m run 15 KBS (53/35) 5 burpee pull ups 5 rounds of: 250m row 15 push ups 5 weighted step overs (40/25) Then, 75 goblet squats (70/53)*…
2019 05 01
Wednesday, May 1 CrossFit Workout of Day
Mobility: Struggling to get to the right position in your snatch? Here arew three quick drills to improve your snatch. https://www.youtube.com/watch?v=lm5hl5RSaMM Warm Up 6 minutes: 5 pass thrus 10 snatch grip RDLs 10 OHS 5 snatch balance 5 behind neck Sotts press Strength Every 2:00 for 6 sets: Hang snatch…
2019 04 30
Tuesday, April 30 CrossFit Workout of Day
Mobility: Build your core strength and stability with the side plank. Lay on your side, with your elbow directly below the shoulder. Bring your feet back so your knees are at a 90-degree angle, and place your other hand on your hip. Contract your core and raise both hips off…
2019 04 29
Muscle up drill: Pull to your hips
Ah, the muscle-up. It might be what comes to mind when you think CrossFit. But it’s no surprise you’ll need to build lots of strength and skill to perform one. Let’s start with an essential component: Pulling to the hips. You’re likely pretty comfortable pulling to your chest — a…
2019 04 29
Monday, April 29 CrossFit Workout of Day
Mobility: Are you stiff and sore or truly lacking the mobility to get into the right position with your squat? Try this pre-squat warm-up routine (just 2 minutes) if you're feeling extra creaky. https://www.youtube.com/watch?v=Wlpds4meE8M Warm Up 5 minutes hip & ankle mobility Then 1 round of: 100 single unders 10…
2019 04 28
Sunday, April 28th Crossfit Workout of the Day
Warm Up 3 rounds: 50 single unders 15 band pull aparts 15 KB deadlifts 5 inchworms w/ push up Strength Bench press 90%, 4x2 Conditioning 4 rounds for time 15 KB swings (70/53) 15 deficit push ups (hands on 45/25 plates) 400m run
2019 04 27
Saturday, April 27 CrossFit Workout of the Day
In teams of two… For time: 100 deadlifts (205/135) 75 wall balls (20/14) 50 snatches (115/80) 25 devil presses (40/25) 50 snatches 75 wall balls 100 deadlifts
2019 04 26