13 March 2013
Workout of the Day A. Take 12-15 minutes and build to a 3RM Snatch B. For time: 1000 Meter Row 60 Kettlebell Swings (24/16 kg) 30 Ring Dips 800 Meter Run
CrossFit Kids Featured in the Wall Street Journal
[caption id="attachment_4919" align="alignleft" width="300"] CrossFit Kids programs are starting to spread, as mentioned in the Wall Street Journal.[/caption] CrossFit Kids Programs are starting to Spread in New York City. Check out the full article about it in Sunday's Wall Street Journal. The EVF CrossFit Kids Program is split into ages…
12 March 2013 – STRENGTH – Deadlift 3s
STRENGTH Workout of the Day MAIN EVENT: 1) High Hang Snatch 5 x 3 @ 60% 2A) Deadlift (3's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM.…
12 March 2013
Workout of the Day ****** 7PM CLASS WILL BE DOING THE CMC MEET UP WORKOUT...wear EVF gear if you've got it ***** A. Front Squat @ 22X1 * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps…
11 March 2013
Workout of the Day A. Four sets of: FLOOR Press x 2-4 reps @ 22X1 Rest 90 seconds Ring Rows x 8-10 reps @ 2111 (get your body as horizontal as possible) Rest 90 seconds B, In three minutes, complete the following: Run 400 Meters 20 Kettlebell Swings…
Paleo Challenge Results
Submit your tracking sheets Monday or Tuesday please!
POST YOUR 13.1 SCORES ASAP!
POST YOUR 13.1 SCORES ASAP! Deadline is 8pm EST. Good luck!
Great job in Conditioning classes today! Row, Erg, Burpee = Big Omelette Breakfast!
9 March 2013 – STRENGTH – Press 3’s
STRENGTH Workout of the Day MAIN EVENT 1A) Press (3′s week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…