EVF Performance | Blog

Sunday, June 30th Crossfit Workout of the Day

Warm Up 6 minutes: 200m run 10 box jumps 10 PVC front squats :20 box shoulder stretch 10 kip swings Strength/Skill Power snatch 3-3-2-1-1 Work to heavy single. Conditioning Open Workout 11.5 20 minute AMRAP 5 power cleans (145/100) 10 toes to bar 15 wall balls (20/14)

2019 06 29

Saturday, June 29th Crossfit Workout of the Day

By: EVF Performance 0

Partner WOD In teams of two, for time: 800m run, together 90 back squats (135/95) 45 ring dips 90 DB squat cleans (50/35) 45 calorie row 800m run, together

2019 06 28

Friday, June 28th Crossfit Workout of the Day

By: EVF Performance 0

Avoiding class every time you see a snatch in the workout? Stop that nonsense! Here are a few drills from WODprep you can do before snatching to maximize your shoulder mobility and warm up all the necessary positions. [embed]https://www.youtube.com/watch?v=9JAP_HXZC9g[/embed] Warm Up 6 minutes: 10 banded good mornings 10 KB sumo…

2019 06 27

Thursday, June 27th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 27-21-15-9 reps of DB deadlifts (50/35) KBS (53/35) Rest 2:00 21-15-9-6 reps of Toes to bar DB hang squat cleans (40/25) Rest 2:00 15-12-9-6 reps of DB push press (35/20) Burpee pull ups

2019 06 26

Wednesday, June 26th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 8 barbell elbow rotations 10 cat/cows 5 muscle cleans 5 knees to feet jumps 5 front squats 8 scorpions 8 alternating groiners Strength Power clean 5-5-3-2-2-1 Increase weight each set. Conditioning For time 20 power cleans (95/65) 30 wall balls (20/14) 400m run 10 power cleans…

2019 06 25

Tuesday, June 25th Crossfit Workout of the Day

By: EVF Performance 0

Today's metcon is all about rowing efficiency. In this video, UCanRow2 master instructor Cassi Niemann takes you through the reverse pick drill to maximize your power output and improve your overall stroke. Try applying these techniques to today's workout and see how much it helps! [embed]https://www.youtube.com/watch?reload=9&v=5o7VfuzWxpM[/embed] Warm Up 2 rounds:…

2019 06 24

Monday, June 24th Crossfit Workout of the Day

By: EVF Performance 0

String those toes to bar together in today's workout more efficiently with these tips from Coach John! Warm Up 7 minutes: 10 banded side steps 10 kang squats 10 deadbugs :20 hollow hold 10 Cossack squats Strength Back squat (back-off) 70%, 3x5 Conditioning 18 minute AMRAP 16 push presses (95/65)…

2019 06 23

Sunday, June 23rd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10/8 calorie row 5 bootstrappers 10 overhead squats 5/5 KB suitcase deadlifts 10 birddogs Strength Snatch grip deadlift 5x5 Use 100-120% of your snatch max. Conditioning Open Workout 11.4 10 minute AMRAP 60 bar-facing burpees 30 overhead squats (120/90) 10 ring muscle ups

2019 06 22

Athlete of the Month: Evan

By: EVF Performance 0

How/when did you get involved in CrossFit? I first started doing CrossFit in August of 2012 at the recommendation of an acquaintance. I'd never heard of it and had no idea what the heck I was doing when I first started, but I LOVED it and kept going back! Do…

2019 06 21

Saturday, June 22nd Crossfit Workout of the Day

By: EVF Performance 0

Partner WOD In teams of two… 4 rounds for total reps: 2 minutes KB snatch (53/35) 2 minutes handstand push ups 2 minutes weighted step overs (50/35)* 2 minutes thrusters (115/80) *Two dumbbells!

2019 06 21

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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