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Sunday, July 8th Crossfit Workout of the Day

Warm Up 8 minutes: 50 single unders 10 good mornings 10 jump squats 5 scap pull ups 5 scorpions Hero WOD “Hotshots 19” 6 rounds for time 30 air squats 19 power cleans (135/95) 7 strict pull ups 400m run

2018 07 07

Saturday, July 7 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2… 35 minute AMRAP 36 calorie row 24 pistols 18 back squats (135/95) 12 DB power cleans (50/35) 6 snatches (135/95) Teams split reps however they choose.

2018 07 06

Friday, July 6 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 5 pass thrus 10 groiners 5 OHS 5 inchworms w/ push up 5 scap pull ups Strength Overhead squat: 1RM Conditioning 15 minute EMOM Minute 1 - 10 box jumps (30/24) Minute 2 - 15 wall balls (20/14) Minute 3 - 3 clean & jerks (185/125)

2018 07 05

Thursday, July 5 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 27-21-15-9 reps of: Calorie row Floor press Weighted step ups Rest 2 minutes 27-21-15-9 reps of: Ski/bike for calories Bent over rows Double KB snatch Rest 2 minutes 27-21-15-9 reps of: Med ball cleans Push ups *50 double unders/100 singles after each round

2018 07 04

Wednesday, July 4 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up Coach’s choice WOD “The Seven” 7 rounds for time: 7 handstand push ups 7 thrusters (135/95) 7 knees to elbows 7 deadlifts (245/165) 7 burpees 7 KBS (70/53) 7 pull ups

2018 07 03

Tuesday, July 3 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 10 banded side steps 8 back squats 6 push ups :20 ring dip support Strength Back squat 75%x5 85%x3 95%x1+ Conditioning For time: 400m run Then, 21-15-9 reps of Ring dips Hang power snatch (95/65) Then, 400m run

2018 07 02

Coach Spotlight: Jenna

By: EVF Performance 0

Jenna, EVF programmer and Upper East Side head coach, joined Team EVF in February 2013. Jenna is a certified Level 2 CrossFit coach. Why CrossFit? I love CrossFit because it never stops challenging you. There’s always something to improve, no matter how strong you get or how much you’ve advanced.…

2018 07 02

Monday, July 2 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 200m run 10 front squats 5 front rack Sotts press 5 scap push ups Strength 15 minute EMOM Clean x 1 Increase weight every 5 minutes. No heavier than 90%. Conditioning 16 minute AMRAP: 8 toes to bar 10 push ups 12 single-arm DB hang clean…

2018 07 01

Sunday, July 1st Crossfit Workout of the Day

By: EVF Performance 0

Hero WOD “Nutts” For time 10 handstand push ups 15 deadlifts (255/175) 25 box jumps (30/24) 50 pull ups 100 wall balls (20/14) 200 double unders 400m run

2018 06 30

Saturday, June 30 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 100 calorie row 100 hang power cleans (155/105) 100 pistols 50 shoulder to overhead (155/105) 50 burpee pull ups 50 ring dips

2018 06 29

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter