East Hampton Classes start this Sunday. Click here for more information. Tell your friends!! (Non-members are welcome!) Don't let the coaches train alone!!!
2013 06 11
20 Mins Open Gym Focus on Practicing HSPU Mobility Training 2 Rounds For time Run 400 Meters (1st ave and back) 30 KB Swings (53/35lbs) Run 600 Meters (around the block) 20 Air Squats Run 800 Meters ( 1st ave and back twice) 10 HSPU If it…
2013 06 10
All hail to the King and Queen of EVF CFUES
We are all very excited to host our first very own in house competition. Who will be crowned the King and Queen of EVF CrossFit Upper East side? Who wants to get a chance to throw down and test there fitness? When: Saturday June 22nd 2013. Gym will open at 8am.…
2013 06 10
Warm up 5 Inch worms 10 Groiners 3 per leg scorpian stretches 5 seconds 2 Samspson stretches per leg 10 seconds 10 sets of 5 point burpees Strength Dead-lifts 3-3-3-3-3 Build up to a new 3RM Training for time 21-15-9 Dead-lifts (RX 225/155lbs) Burpees scale options for…
2013 06 09
Warm up 400 meter run Mobility coaches choice Training Hero WOD Jared 4 rounds 800 meter run 40 pull ups 70 push ups scale options scale pull ups with bands or ring row scale Push ups with an abmat underneath your chest scale number of reps
2013 06 08
Warm up Muscial Balls Mobility coaches choice Training: Partner WOD 5 min ascending ladder SDHP 75/55lbs partner A does 1 rep then the partner B does 1. Then partner A does 2 reps, then partner B does 2 reps. You continue up the ladder in this manner…
2013 06 07
Remember: Next Thursday, June 13th is The Paleo Potluck in honor of EVF's 1 Year Anniversary! What are you bringing? Please add your name and what you are bringing to the white board or post it here in comments. Feel free to bring a friend or two!
2013 06 07
Warm up LAX ball scapula 2 mins on each side Shoulder traction with bands hip and ankle mobility coaches choice barbell prep work burgener warm up snatch balance Skill/ Sport Hang Squat Snatches take 4 warm up sets of 2 reps to build to 70% of your 1RM…
2013 06 06
Check out some Efficiency tips for toes to bar With a partner 10 each partner Medicine Ball toss (stand about 5ft apart) 10 each partner and toss (about 3-5ft apart) 10 each partner squat and toss (about 2-3ft apart) 10 each partner swing and toss (about 5-6ft apart) 10 each partner with feet off the ground and toss (1-2ft apart)…
2013 06 05
Wednesday 6/5/2013 WOD Bench-mark “GRACE”
Warm up With a partner 10 junk yard dogs 10 jump overs and crawl thru's mobility coaches choice Barbell Prep with an empty barbell or PVC pipe 2 down and up shrug 2 shrugs from the top of the knee 2 shrugs from the mid shin 2 power cleans…
2013 06 04