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Tuesday, Jan. 8 CrossFit Workout of the Day

Warm Up 2 rounds: 250m row 5 pass thrus 10 scap push ups 10 box jumps 10 ring rows Strength Push press 1x5 3x8 The first set should be a heavy set of five, but not a max. You will use 90% of the heavy 5 weight for your 3x8.…

2019 01 07

Monday, Jan. 7 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 banded side steps 10 goblet squats 10 lateral step ups (5/leg) 10 good mornings :30 handstand hold Strength Front squat Heavy single* *This will be used to determine training max for the upcoming front squat cycle! This does not have to be a true max.…

2019 01 06

Sunday, January 6th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 40 single unders 10 goblet squats 8 Cossack squats 10 groiners (5/leg) Strength Cluster 15 minutes to work to a heavy single Conditioning ℅ Crossfit.com 20 minute AMRAP 5 thrusters 7 hang power cleans 10 sumo deadlift high pulls Men: 95# Women: 65#

2019 01 05

Saturday, Jan. 5 CrossFit Workout of the Day

By: EVF Performance 0

In teams of two, for time: 100 double unders 42 hspu 42 wall balls (20/14) 42 strict shoulder press (75/55) 42 pull ups 100 double unders 30 hspu 30 wall balls 30 strict shoulder press 30 pull ups 100 double unders 18 hspu 18 wall balls 18 strict shoulder press…

2019 01 04

Friday, Jan. 5 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 pass thrus 5 overhead squats 5 Sotts press :15 PVC arch hold :15 PVC hollow hold Strength 12 minute EMOM Snatch x 1 Increase weight every 4 minutes. Conditioning ℅ Crossfit.com 15 minute AMRAP: 7 squat snatches (165/110) 14 strict ring dips

2019 01 04

New cycle starts Jan. 7

By: EVF Performance 0

Welcome to 2019 and our first CrossFit cycle! Here's to a year of new skills, new PRs and lots of fun. To start the week, we’ll still be working on front squats. These will be on the clock, with weights getting progressively heavier throughout the cycle. We’ll be testing a…

2019 01 04

Friday, January 4th Crossfit Workout of the Day

By: EVF Performance 0

2019 01 04

Thursday, Jan. 3 CrossFit Workout of the Day

By: EVF Performance 0

On a 40:00 clock… 20 minutes to complete 4 rounds: 30 wall balls (20/14) 20 KBS (53/35) 10 burpee box jump overs 20 minutes to complete 4 rounds: 30 DB snatches (50/35) 20 push ups 10 calorie ski or bike

2019 01 02

Wednesday, January 2nd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 5 PVC dislocates 5 scap push ups 5 ring rows :20 active bar hang :20 handstand hold Gymnastics 4 sets for quality Strict push up/handstand push up variation x 6-8 reps Strict pull up variation x 6-8 reps Conditioning “Tabata Barbell” Tabata deadlift (185/125) Tabata hang…

2019 01 02

Tuesday, Jan. 1 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 5 inchworms w/ push up :30 KB overhead hold 5 PVC v-ups 10 good mornings Strength Strict press: Heavy single Conditioning 5 2-minute rounds of: 15/12 calorie row Max reps toes to bar Rest 2:00 between rounds

2018 12 31

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TRY EVF Performance FREE!

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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