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Saturday, Nov. 11 CrossFit Workout of the Day

Veterans Day tribute WOD “Three Wise Men” (partner-style) “Jeremy” 8 minute AMRAP: 5 hang squat snatch (135/95) 10 burpees over barbell Rest 2 minutes “Ben” 8 minute AMRAP: 10 power cleans (135/95) 20 pull ups Rest 2 minutes “Beau” 8 minute AMRAP: 15 box jump overs (24/20) 30 wall balls…

2017 11 10

Friday, Nov. 10 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=vYTHwlV78y4[/embed] Mobility: "Fran." Enough said. Mobilize and get ready for the suck. Warm up 400m run 3 rounds: 5 PVC front squats + 5 thrusters 5 DB press (each arm) 10 ring rows 2 rounds: 10 walking lunges w/ PVC pass thru 10 back extensions :15 active hang + 5…

2017 11 09

Thursday, Nov. 9 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=oLwTC-lAJws[/embed] Mobility: Are you a desk warrior suffering from rounded shoulders? Then you need to see this video — it can be fixed! 8 minute EMOM each station (1:00 rest between EMOMs) Minute 1 - 10/8 calorie ski Minute 2 - 8 pull ups/ring rows + 8 sit ups Minute…

2017 11 08

Wednesday, Nov. 8 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=V-nk-wqPFxc[/embed] Mobility: Clean up your pecs for today's strict press test. Three simple ways, 10 total minutes. Warm up 7 minutes: 10 single-leg glute bridge 10 banded good mornings 5 KB strict press + :15 OH static hold (each arm) 10 supermans Strength Deadlift: 1RM Strict press: 3RM Conditioning 1k…

2017 11 07

Nutrition 101: What to eat post-workout

By: EVF Performance 0

Nutrition is tricky and what to eat — or what not to eat — post-workout even more so. Keep reading to find out why what you consume post-workout matters and how to make the most out of your post-exercise nutrition window. Use this guide as a starting place. You may…

2017 11 07

Tuesday, Nov. 7 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=4d4tQRRzoe0[/embed] Mobility: Two quick and highly effective mobilizations for the front rack today. If you can't get to both, try at least one then go and PR your clean. Warm up 3 rounds: 10 good mornings 5 PVC front squats 5 front rack Sotts press :30/:30 Samson stretch Strength Clean:…

2017 11 06

November Athlete of the Month

By: EVF Performance 0

Eliza is a shining example of consistency. I know I'll see her at 7:30 p.m. every day without fail. She's hardworking, open-minded, and extremely coachable (and her technique shows it). She's come such a long way since she started and is always a pleasure to have in class. — Coach…

2017 11 06

Monday, Nov. 6 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Test week!!! Make sure to warm up and stretch beforehand. If you're not a fan of stretching, you can try this accessory work. Warm up 7 minutes: :30 squat stretch at rig 10 banded side steps 10 alternating groiners :30/:30 couch stretch Strength Back squat: 3RM Conditioning “Annie” 50-40-30-20-10 reps…

2017 11 05

Sunday, November 5th Crossfit Workout of the Day

By: EVF Performance 0

℅ Crossfit.com 5 rounds for time of: Max calorie row in 60 seconds Dumbbell Turkish get-ups (50/35) Complete a total of 30 reps/calories (25 reps for ladies) in each round. For example, if you row 15 calories, complete 15 (or 10) TGU for that round. If you row 20 calories,…

2017 11 04

Saturday, Nov. 4 CrossFit Workout of the Day

By: EVF Performance 0

9 minute AMRAP: 1 hang power clean (135/95) 2 front rack lunges (135/95) 3 shoulder to overhead (135/95) *Partners alternate rounds 1 minute rest 9 minute AMRAP: 9 deadlifts (225/155) 6 burpee pull ups *Partners alternate rounds 1 minute rest 9 minute AMRAP: 10 ring dips 10 toes to bar…

2017 11 03

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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