EVF Performance | CrossFit WOD

Tuesday 9/24/2013 WOD

Warm up 600 Meter Run 3 sets of 5 Inch Worms 10 Groiners 15 super mans Dynamic Stretches Strength/Skill EMOM for 7Mins Level 1 Toes to bar Kipping practice Even min 5 Kips or Knees to elbows Odd Min 3 HSPU Level 2 EMOM for 7 mins Even…

2013 09 23

LuRong Living Essential: What to Expect and What You are Feeling

By: EVF Performance 1 Comment

So you have started taking LuRong Living Essential, however you are not sure what to expect or when to expect it? Well, here are some basic things to look out for along with some simple product facts. To start, it’s important to understand that Lurong Living Essential is not an…

2013 09 23

Monday 9/23/2013 WOD

By: EVF Performance 5 Comments

Warm up 600 meter run 3 Sets of 5 Strict pull ups/10 Ring rows 10 Air Squats 15 Hollow Rocks Dynamic Stretches Strength/Skill Back Squats In 20 Mins build to a 10 Rep max Do not exceed more than 5 working sets Rest 3-4 mins between each set Training…

2013 09 22

Front Desk Job Opportunity!

By: EVF Performance 0

We are looking for new front desk staff! If anyone knows someone that would be interested then please let us know! The details are all here. Mind Body and CrossFit experience is a huge plus! Outgoing and resourceful is a must!

2013 09 21

Sunday 9/22/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 20 Hollow Rocks 20 Super mans 20 Ab mat sit ups 30 secs-1 min Plank Training (Endurance) 8x200 meter On the Ski erg Rest 1.1 ratio 4x400 meter run Rest 1.1 ratio 2x800 meter row Rest 1.1 ratio Score and log each round. Look to…

2013 09 21

Sat 9/21/2013 WOD

By: EVF Performance 0

Warm up 600 Meter med ball Run In a running clock of 15 Mins W a PVC Pipe 3 sets of 10 Pass throughs 10 Over Head squats Then 2 sets of 10 Ball Slams (blue slam ball) 10 Spider mans 10 Supermans 10 wall Balls (no weight listed) Snatch…

2013 09 20

Friday 9/20/2013 WOD

By: EVF Performance 1 Comment

Warm up 600 meter run 3 sets of 5 strict pull ups/10 ring rows 10 Push ups 10 Leaping Lunges Dynamic Stretchestrong> Strength/Skill LEVEL 1 (fitness) HSPU 5 sets of 3 Super set with 6 Turkish gets up (3 each Leg) Rest 2-3 mins between each set Level 2…

2013 09 19

Thursday 9/19/2013 WOD

By: EVF Performance 0

Warm up 3 sets: 10,8,6 Wall Balls 10,8,6 Deadlift (empty barbell) 10,8,6 Box Jumps Prep 2-3 sets of 6-8 Deadlifts Build to weight used for workout Men's options: 115, 105, 85 Women's options: 75, 65, 55 Training (Met-Con) "LuRong Living Paleo Challenge - WOD 1" 21-18-15-12-9-6-3 reps for time: Wall…

2013 09 18

Wed 9/18/2013 WOD

By: EVF Performance 2 Comments

Warm up 400 meter run 3 Rounds of 20 Lunges 15 Hollow Rocks 10 Burpees Dynamic Stretches Strength/Skill Push press 5-4-3-2-2 Super set with 15 weighted Ab Mat sit ups Training (Met-Con) Level 1 (Fitness) 3 Mins Max Cals Row 30 Secs rest 3 Mins Max KB Push Press 30…

2013 09 18

Monday 9/16/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 5 strict pull ups 10 AirSquats 15 Ab mat sit ups Dynamic Stretches Clean BB progressions Jerk practice w PVC pipe Strength/Skill 12 mins EMOM Odd Min 1 full clean 1 Split Jerk Even min 1 Power Clean 1 power Jerk level 2 ( performance)…

2013 09 15

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter