EVF Performance | Blog

Saturday, Jan. 16 CrossFit Workout of the Day

Jump start your week with Sunday EVF 360. New classes at Columbus Circle (4:15 and 5:15 p.m.) and Upper East Side (4 and 5 p.m.) are on the schedule. Grab a spot! In teams of two, complete the following for time: 6 rounds of “Cindy” (partners alternate rounds) 5…

2016 01 15

Friday, Jan. 15 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=5SLTs9dpYXI[/embed] Mobility: Follow this quick 2 minute fix to help open up your wrists thus improving the font rack positioning and reducing pain. Warm up 3 rounds not for time: 10 KB thrusters 10 weighted v-ups 5 strict pull-ups Strength Front squat: Build to a 1RM Conditioning Performance “Jeremy” 21-15-9:…

2016 01 14

Thursday, Jan. 14 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=ZP_6wp7N9cg[/embed] Mobility: The Movement Fix uses a lat smash on a foam roller and introduces "Conans" as a way to warm up the shoulders for jerks. Warm up 3 rounds not for time: 3 wall walks/Handstand practice 15 sit-ups 20 double unders Strength Jerk: Build to a 1RM Conditioning Re-test…

2016 01 13

Wednesday, Jan. 13 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=HgEgIGE2ZI8[/embed] Prepare for the snatch with KStarr by with some torquing of the hips and tspine extension. It's important to mobilize in the positions you wish to perform in: neutral spine, knees out, toes straight ahead. Warm up 3 rounds or 10 minutes: 5 muscle snatch 5 snatch push press…

2016 01 12

Tuesday, Jan. 12 Workout of the Day

By: EVF Performance 0

Here are 8 essential mobility drills that take less than 10 minutes to complete that can be done daily either at home or in the gym. Trust me, your body will thank you. In 5 minutes: 30 pull-ups Max calorie ski Rest 1 minute In 5 minutes: 40 burpee box…

2016 01 11

Monday, Jan. 11 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: One of the keys to a great squat is healthy ankle mobility. BoxLife Magazine takes you through the why, key identifiers of poor ankle mobility and ways you can improve it. Warm up 3 rounds not for time: 10 jumping barbell back squat 10 ring rows 15 sit-ups Strength…

2016 01 10

Sunday, Jan. 10 CrossFit Workout of the Day

By: EVF Performance 0

Shoulder mobility Warm-up 3 rounds: 5 strict hspu or 10 push-ups 10 pistols or 15 air squats 5 strict pull-ups or 10 ring rows Performance 1k run 30 power cleans (155/105) 20 muscle ups 1k row Fitness 1k run 20 power cleans 20 pull ups 20 push ups 1k row

2016 01 09

Saturday, Jan. 9 CrossFit Workout of the Day

By: EVF Performance 0

Happy birthday to a guy who's been here since fall 2012. Enjoy your burpees, Brett! In teams of 2, alternating rounds 33 rounds for time of: 1 hang power clean (185/125) 9 wall balls (20/14) Both partners perform 3 burpees every minute on the minute.

2016 01 08

Friday, Jan. 8 CrossFit Workout of the Day

By: EVF Performance 0

Want to improve your gymnastics? Check out Coach Chris' gymnastics class, Sundays at 11 a.m. on the Upper East Side. See you all tonight at the EVF holiday party: 7 p.m. at the Empire Hotel, 44 W. 63rd St. Mobility: Take 5 minutes to go through this simple routine to really open…

2016 01 07

Thursday, Jan. 7 CrossFit Workout of the Day

By: EVF Performance 0

Rowing is fun! Right? Right. Mobility: To prep for the row clinic today, follow KStarr's Mwod on opening up the proximal hamstring to improve hip flexion & better compression at the catch. Warm-up 3 rounds of strict “Cindy”: 5 strict pull-ups 10 push-ups 15 squats Skill Rowing clinic Conditioning Performance…

2016 01 06

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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