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Workout of the day – Thursday October 14th

** DELOAD WEEK ** Warm up 3 rounds: 10/side single arm KB swings 5/side single KB thrusters 5/side windmills Time cap: 7 min Deadlift 5x5 @ 65% across, NO belt Silent touch and go reps Time cap: 15min Barbell Cycling 20 min alternating EMOM: 1 round of "light" DT, 115/75…

2021 10 13

Workout of the day – Wednesday October 13th

By: EVF Performance 0

** DELOAD WEEK ** Warm up 1 lap around the block, then Bergeron warm up with your coach Time cap: 12 min Olympic lifting - Snatch EMOM, 20min: 1 snatch deadlift to below the knee + 1 squat snatch + 1 snatch balance Focus on the set up from the…

2021 10 12

Workout of the day – Tuesday October 12th

By: EVF Performance 0

** DELOAD WEEK ** Warm up Dynamic warm-up: 50 ft. forward bear crwal 50 ft. backward bear crwal 50 ft. spiderman lunges 50 ft. lateral crab walk (hips up) 50 ft. duck jumps 50 ft. butt kicks 50 ft. high knees Interval conditioning 40 min alternating EMOM: 12/10 cal row…

2021 10 11

Workout of the day – Monday October 11th

By: EVF Performance 0

** DELOAD WEEK ** Warm up 2 rounds: 10 spiderman lunges 5 supermen 10 broad jumps landing in bottom of squat 5/side KB windmills 5 behind the neck empty barbbell strict presses Time cap: 8 min Tempo front squat 5x5 @ 70% of your 3RM from week 1 Tempo 23X1…

2021 10 10

Workout of the day – Sunday October 10th

By: EVF Performance 0

Warm up 3 rounds, 30 secs on, 30 secs rest: Plate ground to overhead Burpees to plate Alternating groiners Olympic lifting - Split jerks 5 sets of: 1 front squat + 2 split jerks Work up to a heavy set, using last week's weight as benchmark Time cap: 14 min…

2021 10 09

Workout of the day – Saturday October 9th

By: EVF Performance 0

EMOM 5rdsMin 1. 10 push-ups + 15 squatsMin. 2. 10 Superman + 15 mtn climbersMin. 3 Stair run 8min AMRAP8 step ups8 windshield wipers8 burpees 8min AMRAPStart at top left corner of iron fence in Park:10 alt forward lunge (in place)Side shuffle width of fence10 alt rvs lunge at right…

2021 10 08

Workout of the day – Friday October 8th

By: EVF Performance 0

Please make sure to check the revised schedule for this weekend. The gym will be closed after the 12:30pm crossfit class on Friday, and reopen on Sunday. Friday: outdoor class at 5:30pm Saturday: 2 outdoor classes in the morning (9am and 10am)Sunday: regular scheduleMonday: holiday schedule - please check Mindbody…

2021 10 07

Workout of the day – Thursday October 7th

By: EVF Performance 0

Warm up 8 min alternating EMOM (2 rounds): 40 sec of ski erg 12 alternating plank extensions 10 empty barbell hang squat cleans 5 per side single leg KB RDL General Strength Back rack rear lunges 5x10, increasing (5 per leg) Perform 15 goblet KB good mornings after each set…

2021 10 06

Workout of the day – Wednesday October 6th

By: EVF Performance 0

Warm up Row/ski/run 400m Then, snatch barbell warm up with your coach Olympic lifting - Snatch Snatch Balance - 4x3 increasing, build up to a higher weight from last week Time cap: 12 min Then, 3 sets of 3 reps of the following complex 1 snatch deadlift to below the…

2021 10 05

Workout of the day – Tuesday October 5th

By: EVF Performance 0

Warm up 6 min AMRAP: 50 ft. broad jumps 5 V-ups 10 KB sumo deadlift high pulls Gymnastics accessory 12 min alternating EMOM 6 bar muscle ups or 1min bar muscle up transition practice 8/arm single arm ring rows 16 American KBS 24/16 kg Notes: Bar transition practice - pick…

2021 10 04

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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