EVF Performance | Blog

Wednesday, Sept. 14 CrossFit Workout of the Day

Mobility: It's often said that the best way to mobilize or perfect a movement is to put yourself though full range of motion, spending time in each position. Once technique is secured, load can follow. Check out these prep tips from T-Nation for the snatch as well as the clean…

2016 09 12

Tuesday, Sept. 13 Workout of the Day

By: EVF Performance 0

Mobility: Thoracic spine mobilizations help us stand straighter, breathe easier and hold load on our bodies. Here's some accessory work to go hand in hand with those mobs to increase thoracic mobility and stability. 5 rounds of: 12 wall balls 9 weighted v-ups 6 DB ground to overhead Rest 3…

2016 09 12

Monday, Sept. 12 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 10 squats 10 banded good mornings 10 supermans 30 second hollow hold Strength Back squat Performance: 70%, 3x10 Fitness: 5x5, across Conditioning Performance 2 rounds for time: 20 calorie row 20 deadlifts (225/155) 20 toes to bar Fitness 2 rounds for time: 20 calorie row 15…

2016 09 11

Sunday, Sept. 11 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 10 air squats 10 strict toes to bar 10 weighted step ups 10 strict hspu or 45 seconds handstand hold Conditioning 9 rounds for time: 11 snatches (115/75) 11 pull ups 11 thrusters (115/75) Buy-out: 2001 meter row

2016 09 10

Saturday, Sept. 10 CrossFit Workout of the Day

By: EVF Performance 0

Complete with a partner, for time: First: 2 shoulder to overhead (185/125) 4 squat cleans (185/125) 6 synchronized bar-facing burpees 4 shoulder to overhead 6 squat cleans 8 synchro bar-facing burpees 6 shoulder to overhead 8 squat cleans 10 synchro bar-facing burpees 8 shoulder to overhead 10 squat cleans 12…

2016 09 09

Friday, Sept. 9 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=7gXEU0BXmxs[/embed] Mobility: Fire up the posterior chain with these mobility exercises and activation drills. Warm up 6 minutes: 10 KB deadlifts 10 supermans 10 box jumps Strength Deadlift Performance: 75%x5, 85%x3, 95%x AMRAP *Percentages are based on 90% of your 1RM Fitness: 3x5, across Conditioning Performance 30-20-10 reps for time:…

2016 09 08

Thursday, Sept. 8 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=42uqfkzlqkM[/embed] Mobility: Opening up the first rib can be done a few different ways; this video tackles two. Highly recommended to help get those arms overhead and firmly pressed out. Warm up 3 rounds: 5 strict pull ups 5 strict hspu or 2 wall walks 10 air squats Strength Strict…

2016 09 07

Wednesday, Sept. 7 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=POpKGBpvxaI[/embed] Mobility: If you're finding your lower back is firing up during back squats, try unlocking the pelvis, hips and low back to provide some relief and smash out the junk. Warm up 7 minutes: 10 lateral band walks 10 walking lunges 10 sit ups 10 supermans Strength Back squat…

2016 09 06

Tuesday, Sept. 6 Workout of the Day

By: EVF Performance 0

Jump start your health before the holiday season. Join our Lurong team here. Mobility: Everyone benefits from happy hips, especially your lower back. When we have unhealthy hips, we tend to overcompensate with other areas of the body, oftentimes the lumbar spine. Here are 13 ways you can improve your…

2016 09 05

Sunday, Sept. 4 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes: 15 squats 10 push ups 5 burpee broad jumps 10 hollow rocks Conditioning Mainsite WOD, 8/8/16 20 minute AMRAP: 8 strict pull ups 8 box jumps (36/30) 12 KBS (70/53)

2016 09 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