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Warm up 3 rounds: 20 sec row sprint 10 empty BB thrusters 10 spiderman steps Back squat 5 reps at 75% of your 1RM 3 reps at 85% of your 1RM Max reps at 95% of your 1RM Aim for 3-4+ reps on the last set ** 2 spotters required…

2022 01 01

Workout of the day – Saturday January 1st

By: EVF Performance 0

Crossfit Partner WOD Team of 2, for time, complete parts A, B and C in the order you want. Part A - split anyhow between partners 80/64 cal row 60 American KBS 24/16 kg 50 single KB thrusters 24/16 kg 60 American KBS 24/16 kg 80/64 cal row Part B…

2021 12 31

Workout of the day – Friday December 31st

By: EVF Performance 0

Warm up 3 rounds: 6 single DB burpee deadlifts 8 alternating box step ups 10 empty BB bent over row Deadlift 5 at 80% 4 at 85% 3 at 90% 1 at 95% Time cap: 17 min Gymnastics conditioning 20 min alternating EMOM: Min 1: 12 burpees box jump overs…

2021 12 30

Workout of the day – Thursday December 30th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 8/arm single KB thrusters 12 alternating plank extensions 2 wall walks Pushing challenge 3 rounds for quality: 3 tempo [pushing option] - 3 seconds on the way down, 1 second up immediately into: 3 tempo [pushing option] - 5 seconds on the way down,…

2021 12 29

Workout of the day – Wednesday December 29th

By: EVF Performance 0

Warm up 3 rounds 8 Lunges 6 glute bridges 4 Hollow Rocks 20 sec superman hold Back squat 3 reps at 70% of your 1RM 3 reps at 80% of your 1RM Max reps at 90% of your 1RM Compare to 12/1 (second week of the cycle) - you should…

2021 12 28

Workout of the day – Tuesday December 28th

By: EVF Performance 0

Announcement: We have 2 more weeks in this cycle. Given that there has not been any group classes last week, and to allow everyone to bank on all their hard work during this cycle, we will be shuffling a few things around, especially in the first week of January, and…

2021 12 27

Workout of the day – Monday December 27th

By: EVF Performance 0

2021 12 26

Workout of the day – Sunday December 26th

By: EVF Performance 0

Warm up 3 rounds: 3 wall walks 6 cal ski erg 9 jump squats Overhead stability / unilateral strength 4 rounds for max weight: 8/arm half kneeling DB press 8/arm single arm ring row 30 sec per side single arm plank Conditioning 14 min AMRAP: 50 double unders 14 single…

2021 12 25

Workout of the day – Saturday December 25th

By: EVF Performance 0

Happy holidays! The gym is closed today, but here is a home WOD you can do: Home WOD - “Zachary Tellier” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100…

2021 12 24

Workout of the day – Friday December 24th

By: EVF Performance 0

Warm up 2 rounds: 250m row 8/arm KB suitcase deadlifts 8 KB goblet hold sumo-stance good mornings 10/leg single leg glute bridges Deadlift 6 at 77.5% 5 at 82.5% 4 at 87.5% 2 at 90% Time cap: 17 min Gymnastics conditioning 5 rounds for time: 10 Front Squats, 135/95 lbs…

2021 12 23

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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