EVF Performance | CrossFit WOD

Friday November 7th, 2014 Workout of the Day

By Coach B Rendo Friday we come to the front squat. Having low bar back squats in our current cycle it is important to include front squats as well. Low bar back squats have a tremendous focus on the posterior chain including, of course, spinal erectors. To help compensate for…

2014 11 06

Thursday November 6th, 2014 Workout of the Day

By: EVF Performance 5 Comments

By Coach Brandon Renert Just a few words for today as we get into our first clean variation. Continuing on my thoughts from yesterday regarding the front rack position. For most of us, having a solid front rack position on a clean while maintaining a full grip on the bar…

2014 11 05

November Westside Athlete Spotlight of the Month

By: EVF Performance 1 Comment

We are very excited to announce November's Westside Athlete Spotlight of the month is…… Brandon Frost! Brandon has been a member of our Columbus Circle community since its inception. He has always shown dedication and support for fellow athletes in the box as well as set a positive example for…

2014 11 04

NOVEMBER EASTSIDE ATHLETE SPOTLIGHT OF THE MONTH!

By: EVF Performance 1 Comment

We are very proud to announce November's Eastside athlete spotlight is... Kathryn Sorte! Kathryn is an amazing athlete and awesome community member. In addition to being a bad-ass CrossFitter, she just completed the 2014 NYC marathon!! We caught up with her to tell us about her CrossFit and EVF journey. How/when did…

2014 11 04

Wednesday November 5th, 2014 Crossfit Workout of the Day

By: EVF Performance 0

By Coach Brandon Renert Today is our first exposure to the Push Press. Most of us have performed this barbell movement many times; however, for many of us, our attention is solely on dip/drive and finish with the press out overhead. The lack of attention and the importance of the…

2014 11 04

Tuesday November 4, 2014 CrossFit Workout of the Day

By: EVF Performance 0

"Seven Hells” 7 minute AMRAP 7 calorie row 7 burpees 7 sit ups Rest 2 minutes 7 minute AMRAP 7 KB swings 7 goblet squats 7 push ups Rest 2 minutes 7 minute AMRAP 200m run 7 plate ground to overhead 7 jump squats Catch your breath and gear up…

2014 11 03

Monday November 3, 2014 CrossFit Workout of the Day

By: EVF Performance 11 Comments

By Coach Brandon Renert Today we start our new 8-week training cycle, which will consist of 6 weeks of training, a week of testing, and a week of de-load. Each cycle includes specific strength and skill movements on certain days. This upcoming cycle will entail: Monday: Low bar back squat…

2014 11 02

Sunday November 2, 2014 CrossFit Workout Of the Day

By: EVF Performance 0

Warm-up Shoulder stretches with bands, scap/lat roll with ball/foam roller then, 15mins to complete 10-8-6 reps of each: PVC Pass-thru PVC Around the world PVC OHS (get in some squat therapy facing a wall) PVC drop snatch PVC Press-in Snatch (Sots press) spider stretch (10-8-6 per leg) Snatch progressions Strength/Skill…

2014 11 01

WOD-O-WEEN is here! November 1, 2014 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up Workout prep With your partner, spend 15 minutes warming up FS, PP and HPC: partner A: dynamic hip/shoulder stretches Partner B: 5 muscle clean 5 high hang power cleans 5 hang power cleans 5 front squats 5 push press *find working weight Partner WOD: LIVING VS. ZOMBIES 4 Rounds…

2014 10 31

Happy Halloween! Friday 10/31/2014 CrossFit Workout of the Day

By: EVF Performance 2 Comments

Don't forget our costume WOD-O-WEEN is Saturday 11/1 for all classes! Come dressed in your favorite costume (ON SATURDAY)...best costume each class gets a Starbucks card...coach decides who wins ;-). Now its ON! Warm-up In 8 Minutes, AMRAP 10 burpees 10 PVC good mornings 10 sonics 10 iron cross 10…

2014 10 30

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter