EVF Performance | Blog

Monday, Sept. 26 CrossFit Workout of the Day

[embed]https://www.youtube.com/watch?v=4_AGLGDXEWI[/embed] Mobility: Back squatting is a full bodied movement which means we need to mobilize everything before we start throwing around the heavy stuff. Check out this article for best ways to prepare for back squatting. Warm up 6 minutes: 10 squats 10 alternating spidermans 10 sit-ups 20-second hollow hold…

2016 09 25

Sunday, Sept. 25 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes: 10 ring rows 10 push ups 10 weighted step ups 30 seconds L-sit or plank Conditioning Strict pull up ladder Rest 5 minutes ½ body-weight snatch ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third…

2016 09 24

Saturday, Sept. 24 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 10 rounds for time (partners alternate movements) 7 wall balls (30/20) 7 KBS (70/53) 7 box jumps (30/24) 7 ring dips 7 front rack lunges (95/65) Every 6 minutes, run 500m as a team. Teams cannot start working again until both are back from the run.

2016 09 23

Upper East Side Athlete of the Month

By: EVF Performance 0

Mario has been one of our most dedicated athletes since day one. He started out as a 360 member, mastering the basics, before transitioning into CrossFit. He always puts proper technique and form first, and his strength numbers and gymnastics ability have grown exponentially as a result. He's a positive…

2016 09 23

Friday, Sept. 23 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=eHK1Vn63qUw[/embed] Mobility: Check out these hamstring mobs specific to deadlifting. Be mindful of too much static stretching prior to lifting though; keep the warmup dynamic and the cool down static. Warm up 7 minutes: 8 good mornings 8 single leg deadlifts 8 hollow rocks 30 second plank Strength Deadlift Performance:…

2016 09 22

Thursday, Sept. 22 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=IlmYLpt-7BE[/embed] Mobility: If you're having trouble with the overhead press, try resetting the shoulder. Happy joints = happy lifts! Warm up 3 rounds: 10 ring rows 10 overhead walking lunges 10 burpees Strength Strict press Performance: 80%, 4x5 Fitness: 5x5, across Conditioning Performance 21-15-9 reps for time: Overhead squats (115/75)…

2016 09 21

Wednesday, Sept. 21 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=mJ9oYLxvco4[/embed] Mobility: Warm up the hips and reset the pelvis with these simple steps by Smashwerx. Warm up 3 rounds: 3 snatch deadlifts 3 hang muscle snatch 3 drop snatch 3 hang power snatch 3 snatch Strength Performance Every 2 minutes for 12 minutes (6 sets): 3-position snatch (floor, knee,…

2016 09 20

Tuesday, Sept. 20 Workout of the Day

By: EVF Performance 0

Mobility: Practice makes perfect. These mobs are ones you can do in your home. Mobility can be done anywhere, and it should be done often. Spend a rest day actively recovering by mobilizing! 12 minute AMRAP: 21 burpees 15 DB front squats 9 ring rows/pull ups Rest 2 minutes 12…

2016 09 19

Monday, Sept. 19 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 10 lateral band walks 10 good mornings 10 squats 10 scorpion stretches Strength Back squat Performance: 80%, 5x5 Fitness: 5x5, across Conditioning Performance 7-minute AMRAP: 7 power cleans (115/75) 7 overhead lunges (115/75) Fitness 7-minute AMRAP: 7 hang power cleans 7 front rack lunges

2016 09 18

Sunday, Sept. 18 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 12 minutes: 10 air squats 10 strict toes to bar 10 lunges 45 seconds handstand hold Conditioning Mainsite Workout, 8/16/16 21-18-15-12-9-6-3 reps for time of: Dumbbell burpee/hang squat clean/thruster (30/20) Pull ups

2016 09 17

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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