EVF Performance | CrossFit WOD

Mallory is one of the most hard working athletes we have at Columbus Circle. She arrives to class early to mobilize and stays late to work on her weaknesses. During the WOD, you can see her focus and determination to give everything she can to beat the clock or get…

2017 03 16

Thursday, March 16 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=qmyEgk0zNPc[/embed] Mobility: Sitting for prolonged periods of times is not good for you. It shortens the psoas, hip flexors and hamstrings. But, unfortunately a lot of us sit for our jobs, travel or just to relax. If you have to sit for a long span, rest assured you can still…

2017 03 15

Wednesday, March 15 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=w_RNhCane88[/embed] Mobility: Today's mobility focuses on the bottom of the squat snatch. So much mobility is needed throughout the full body in order for this bottom position to work. You need to focus on your ankles, hips, thoracic spine and shoulders. Warm up 3 rounds w/ PVC: 5 pass thrus…

2017 03 14

Tuesday, March 14 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=gAImWIOOjho[/embed] Mobility: Some friendly mobilizations for pre & post sumos. Warm up 3 rounds: 8 good mornings 10 hollow rocks 12 push ups Strength DEADLIFT: 3x3, across Superset with SINGLE ARM DB/KB ROW: 3x12/arm You choose the weight on the deadlift, but go heavy if you’re feeling good! Conditioning Performance…

2017 03 13

Monday, March 13 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: If you're looking to improve your front squat and transfer it to your clean, then you need mobility. Here are 8 key stretches & exercises to help improve your form, flexibility and get those PR's. Warm up 6 minutes: 10 alternating groiners 10 goblet squats 10 supermans 30 second…

2017 03 13

Sunday, March 12 CrossFit Workout of the Day

By: EVF Performance 0

Partner “Holleyman” 30 rounds for time: 5 wall balls (20/14) 3 handstand push ups 1 power clean (225/155) Partners alternate rounds (15 each)

2017 03 11

Friday, March 10 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=vsiNm3WekCo[/embed] Mobility: Shoulder/Scap drills to help get things warm for today's complex. Warm up 3 sets: 2 clean pulls 2 muscle cleans 2 front squats 2 push presses 2 hang cleans Strength COMPLEX Performance: Power clean + hang squat clean + shoulder to overhead + front squat + shoulder to…

2017 03 09

Thursday, March 9 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=nLAS3KyMsgw[/embed] Mobility: Lower back pain is a chronic issue for many people. Here's an easy way to release the back, and it can be done anywhere. 8 minutes to complete: 21-15-9 reps of DB hang squat cleans Ring dips or push ups Rest 2 minutes 8 minutes to complete 3…

2017 03 08

Wednesday, March 8 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=vneeUl4uSVU[/embed] Mobility: If you want to jerk and get your arms over your head, peel away those lats and teres. Warm up 2 rounds: 10 pass thrus 10 overhead lunges 10 jump squats Skill SPLIT JERK Technique work: 5x3 (no heavier than 60% of max) Conditioning Performance 3 rounds for…

2017 03 07

Tuesday, March 7 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: All the mobility you need to know for sumo deadlifts! Warm up 5 minutes: 10 glute bridges 10 KB sumo deadlifts 10 scap push ups Strength SUMO DEADLIFT: 5x5, ascending Superset with FLOOR PRESS: 5x5, ascending Rest 2 minutes between sets Conditioning Performance 10-minute AMRAP: 4 handstand push ups…

2017 03 06

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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