Saturday, July 13th Crossfit Workout of the Day
In teams of two, for time: 100 hang power cleans (135/95) 80 wall balls (20/14) 60 DB snatches (70/50) 80 box jumps (24/20) 100 overhead lunges (115/80)
2019 07 12
Friday, July 12th Crossfit Workout of the Day
Trying to figure out the kipping ring dip? If you have strict dips, chances are you've noticed how quickly they go bye-bye during a workout. The kipping dip is a bit more tricky compared to other kipping movements, but this video breaks down the finer points and makes it easier…
2019 07 11
Thursday, July 11th EVF 360 Workout of the Day
On a 36-minute clock… 12 minutes to complete 6 rounds: 10 strict pull ups/ring rows 10 DB box step overs (40/25 - 2 DBs) 12 minutes to complete 6 rounds: 10 calorie row 10 plate overhead lunges (45/25) 12 minutes to complete 6 rounds: 10 wall balls (20/14) 10 devil…
2019 07 10
Wednesday, July 10th Crossfit Workout of the Day
Connect those toes to bar more efficiently with these helpful tips from Coach Steph! [embed]https://www.youtube.com/watch?v=eINSqj1Vbok[/embed] Warm Up 3 rounds: 5 bootstrappers 8 alternating groiners 10 PVC front squats 5 muscle cleans w/ empty bar 5 strict press w/ empty bar Strength Hang clean + jerk 5 x (2+1) Work to…
2019 07 09
Tuesday, July 9th Crossfit Workout of the Day
Warm Up 2 rounds: 50 jump rope 10 walking lunges 2 wall walks 10 pass thrus :20 hollow hold Skill Handstand push ups & pistols Level 1: 10 minute EMOM Minute 1: 5-7 handstand push ups or scale Minute 2: 8 pistols or scale Level 2: 10 minute EMOM Minute…
2019 07 08
Monday, July 8th Crossfit Workout of the Day
Having the ability to do strict pull ups before learning how to kip is vital for shoulder health and injury prevention. Additionally, the ability to do a greater volume of strict pull ups will lead to even more kipping pull ups, as well as preventing breakdown of the movement during…
2019 07 07
Sunday, July 7th Crossfit Workout of the Day
Warm Up 7 minutes: 10 pass thrus 10 band pull aparts 10 behind neck snatch presses 10 supermans :20 hollow hold Strength Snatch pull + snatch 3 x (1+2) 3 x (1+1) Work up each set. Conditioning Open Workout 11.6/18.5 7 minute AMRAP 3-6-9-12… Thruster (100/65) C2B pull up
2019 07 06
Saturday, July 6th Crossfit Workout of the Day
Partner WOD 32 minute AMRAP Partner A: 500m row Partner B: AMRAP of 3 bar muscle ups 6 bear complexes* (135/95) 9 burpee box jump overs (24/20) 12 front rack lunges (135/95) Each partner will pick up where they left off upon finishing the row. *Clean + front squat +…
2019 07 05
Friday, July 5th Crossfit Workout of the Day
Crossfitters, sign up for our EVF Stronger Together Challenge! Teams of two, same gender pairs. Click here to register and watch the video below for all the deets! [embed]https://www.youtube.com/watch?v=4LocOsQ8DLE&feature=youtu.be[/embed] Warm Up 6 minutes: 10 good mornings 10 glute bridges 10 deadbugs 5 scorpions Strength Deadlift 65%x5 70%x5 75%x5 80%x5 Conditioning…
2019 07 04
Thursday, July 4th Workout of the Day
Happy 4th everyone! CrossFit and 360 classes will both be tackling this monster hero WOD today. Barbell for CrossFit, dumbbells for 360 with modifications available for handstand push ups and pull ups. Have fun! “The Seven” 7 rounds for time 7 handstand push ups 7 thrusters (135/95) 7 knees to…
2019 07 03