Thursday, June 28 Workout of the Day
5 rounds for max reps: DB power cleans Devil press Wall balls Weighted step overs Russian KBS Bike/ski 1 minute rest between rounds
2018 06 27
Wednesday, June 27 CrossFit Workout of the Day
Warm Up Coach’s choice Strength Every 2 minutes for 7 rounds: Hang snatch + snatch Increase weight each set Conditioning 3 rounds for time: 12 thrusters (135/95) 12 C2B pull ups
2018 06 26
Dear EVFers, It has been an amazing ride here at EVF for the last 5+ years, and it’s with mixed emotion that I share some news. I never thought picking up a couple of hours here in November 2012 would’ve led me here. I want to take a second to…
2018 06 26
Tuesday, June 26 CrossFit Workout of the Day
Warm Up 3 rounds: 50 single unders 10 banded side steps 10 back squats 10 lunges w/ pass thru Strength Back squat 70%x3 80%x3 90%x3+ Conditioning For time: 200 double unders 100 KBS (53/35) 50 push ups 25 single-arm DB overhead lunges (50/35)
2018 06 25
Monday, June 25 CrossFit Workout of the Day
Warm Up 7 minutes: 10 calorie row 10 good mornings 5 PVC front squats 5 PVC v-ups 10 bird dogs Strength Power clean + clean + front squat 4 x (1+1+1) Across or ascending Conditioning Open Workout 16/17.4 13 minute AMRAP: 55 deadlifts (225/155) 55 wall balls (20/14) 55 calorie…
2018 06 24
Sunday, June 24th Crossfit Workout of the Day
Warm Up 8 minutes: 200m run 3 scap pull ups + 3 strict pull ups 5 inchworms w/ push up 10 groiners WOD “Chelsea” Every minute on the minute for 30 minutes: 5 pull ups 10 push ups 15 squats
2018 06 23
Saturday, June 23 CrossFit Workout of the Day
In teams of 2, 8 rounds for time: 8 handstand push ups 8 hang power snatches (95/65) 8 pull ups 8 sumo deadlift high pulls (95/65) 8 DB snatches (50/35) 8 overhead lunges (95/65) 8 bar-facing burpees Partners alternate movements.
2018 06 22
Friday, June 22 CrossFit Workout of the Day
Warm Up 7 minutes: Wall walk to :20 handstand hold 5 overhead squats 10 inchworms w/ push ups 10 hollow rocks Strength 10 minute EMOM: Minute 1 - 2 overhead squats Minute 2 - 5 strict/deficit handstand push ups Increase weight on OHS from last week. Conditioning 3 rounds for…
2018 06 21
Thursday, June 21 Workout of the Day
“300” 10 rounds for time 5 strict chest to bar pull ups* 10 “X” dumbbell movement 15 v-ups Round 1 - DB push press Round 2 - DB burpees Round 3 - DB power cleans Round 4 - DB floor press Round 5 - DB lunges Round 6 - DB…
2018 06 20
In the short time Bielca has been at EVF, she's proven herself to be dedicated, hard-working, and very coachable. She took her first 360 class with me, and I remember telling Julia we had to get her into CrossFit ASAP! Her lifts and gymnastics have improved by leaps and bounds…
2018 06 20