Workout of the Day A. Take 12-15 minutes and build to a 3RM Snatch B. For time: 1000 Meter Row 60 Kettlebell Swings (24/16 kg) 30 Ring Dips 800 Meter Run
2013 03 12
12 March 2013 – STRENGTH – Deadlift 3s
STRENGTH Workout of the Day MAIN EVENT: 1) High Hang Snatch 5 x 3 @ 60% 2A) Deadlift (3's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM.…
2013 03 11
Workout of the Day ****** 7PM CLASS WILL BE DOING THE CMC MEET UP WORKOUT...wear EVF gear if you've got it ***** A. Front Squat @ 22X1 * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps…
2013 03 11
Workout of the Day A. Four sets of: FLOOR Press x 2-4 reps @ 22X1 Rest 90 seconds Ring Rows x 8-10 reps @ 2111 (get your body as horizontal as possible) Rest 90 seconds B, In three minutes, complete the following: Run 400 Meters 20 Kettlebell Swings…
2013 03 10
2013 03 10
2013 03 10
2013 03 09
9 March 2013 – STRENGTH – Press 3’s
STRENGTH Workout of the Day MAIN EVENT 1A) Press (3′s week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 03 08
No regularly scheduled CrossFit classes for today. Open competitors, if you haven't completed 13.1 yet, today is your day! Sign up now! Classes will run every 30min from 8a-9a and then again from 10a-12p. Today's Schedule: 9a - Conditioning with Sean 12p - Strength with Jim …
2013 03 08
Video of the EVF Staff workout Check out these guys jumping over the hurdles - they can move... oops, Chris, don't trip and fall! Go Julia!! Pain or no pain, they kept smiles on their faces throughout the workout! [caption id="attachment_4632" align="alignleft" width="300"] EVF Coaches and Staff smiling from ear…
2013 03 08