EVF Performance | Blog

Congratulations to our December athlete of the month, Kim Pappas! Kim exemplifies the best qualities of a CrossFitter has: She is always hardworking, consistent, humble, helpful and coachable. She's the type of person who genuinely cares about people — especially the people in our EVF community. I'll never forget how…

2015 12 22

Columbus Circle Athlete of the Month

By: EVF Performance 0

We're happy to select Jonathan Schwartz as our Columbus Circle member of the month! One thing Jon understands is that consistency is the key to results. He's in the box as often as he can be and has brought a laser like focus to his CrossFit training. I always see…

2015 12 22

Tuesday, Dec. 22 Workout of the Day

By: EVF Performance 0

Happy holidays from the Columbus Circle crew! Mobility: We are all so busy in our daily lives, but we need to find time for mobilization! Check out this quick video. Pick one exercise from each category, perform 5 to 10 reps and cycle through them for 5 minutes. 12 minute…

2015 12 21

Monday, Dec. 21 CrossFit Workout of the Day

By: EVF Performance 0

Sunday Strongman session at CrossFit Columbus Circle. Mobility Tip: Ben Van Treese of 11athletics.com works with Mark Watts of Elitefts to show you 3 mobility drills to help increase range of motion and decrease hip & knee pain in the back squat: http://www.elitefts.com/education/exercise-index/watch-three-mobility-drills-to-improve-the-squat-and-reduce-knee-pain/ Warm up 3 rounds not for time: 5 strict pull-ups…

2015 12 20

Sunday, Dec. 20 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up 3 rounds: 10 plate overhead walking lunges 10 alternating groiners 5 burpees Skill work KB snatch Ring dips Conditioning Performance 3 rounds for time: 10 KB snatches, right arm 10 single-arm KB OHS, right arm 10 strict ring dips 10 KB snatches, left arm 10 single-arm KB OHS, left…

2015 12 19

Saturday, Dec. 19 CrossFit Workout of the Day

By: EVF Performance 0

12 Days of Christmas 1 bear complex 2 power snatches 3 handstand push-ups 4 KBS (70/53) 5 overhead squats 6 burpees over bar 7 pull-ups 8 shoulder to overhead 9 hang power cleans 10 front rack lunges 11 wall balls 12 DB manmakers (40/20) RX+: 135/95 RX: 115/75 Scaled: 75/55 Performed…

2015 12 18

Friday, Dec. 18 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=5MpRqylj1h4[/embed] Mobility: Part 2 of KStarr's clean & jerk mobilization addresses the lower body, specifically the bottom receiving position of the clean. Warm up 3 rounds not for time or 10 minutes: 5 strict muscle clean 5 back squat 5 hip power clean 5 front squat 5 hang power clean…

2015 12 17

Thursday, Dec. 17 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: KStarr addresses upper body mobilizations for the clean & jerk. First and foremost, he addresses global thoracic spine extension, then front rack positioning with flexion and external rotation and finally external rotation overhead. [embed]https://www.youtube.com/watch?v=ULj-K0DsjPE[/embed] Warm up 3 rounds not for time: 3 wall walks/handstand practice 15 sit-ups 20 double…

2015 12 16

Wednesday, Dec. 16 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Woddoc tackles 3 major muscles that tend to get fried when tackling a squat program. Learn how to take care of the psoas (primary hip flexor), TFL (accessory to hip flexor) and vastus lateralis (outside portion of the quad). [embed]https://www.youtube.com/watch?v=soKGuO_kVp0[/embed] Warm up 3 rounds not for time: 10 front…

2015 12 15

Tuesday, Dec. 15 Workout of the Day

By: EVF Performance 0

Have you seen the elf lurking around Columbus Circle? If you spot him, post a picture to Facebook or Instagram and tag us. Mobility: Mark's Daily Apple stresses the importance of joint mobility and how you can incorporate it into your programming because let's face it, we all need…

2015 12 14

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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