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Friday 9/19/2014 CrossFit workout of the day

Warm up 8 Min Time cap "Annie Practice" 50-40-30-20-10 Double Unders Sit ups Dynamic stretches Strength/Skill RDL 5-5-5-5-5 Training 3RFT 30 wall balls (20/14) 400 meter run

2014 09 18

Westside Sept Athlete Spotlight of the Month.

By: EVF Performance 2 Comments

We excited to announce this months Athlete Spotlight of the month. This person exhibits what we are all about on a day in and day out basis. Community, encouragement, dedication, consistency and most all...awesome. This months Athlete spot light of the month is.....drum roll..... Teesha Acosta How/when did…

2014 09 18

Eastside Sept Athlete Spot light of the Month

By: EVF Performance 2 Comments

Sorry for the delay folks. We had a tad bit issue with getting some action shots from this months Athlete of the month. Turns out they had no pics of themselves actually doing CrossFit. One of the first things that happens is you sign up, you work out and then…

2014 09 18

Thursday 9/18/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

20 Mins Open gym Mobility or skill focus Training 24 Min EMOM Perform each movement at the top of the minute MIN 1 15 MB Cleans (20/14) Min 2 10 TTB Min 3 15 KB Swings (53/35) Min 4 10 Plank ups Continue on until the 24 mins are up…

2014 09 17

Wednesday 9/17/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up Shoulder stretches w bands 3 sets 10 Pass Thru's 10 dislocates 10 Over Head Lunges w PVC Dynamic stretches Strength/Skill Floor press 5-5-5-5-5 Training 4 RFT 12 C2B pull ups 12 KB Push presses (53/35) 12 Cal Row

2014 09 16

Tuesday workout of the day

By: EVF Performance 0

Warm up Coach's choice Training " Mash and Run" In a running clock of 30 mins 8 Min AMRAP 200 meter run 15 HR push ups 15 Air Squats 2 Min Rest 12 Min AMRAP 200 meter run 20 Weighted Sit ups 20 Wall Balls 1 min rest Then complete…

2014 09 15

Monday 9/15/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up Hip stretches w bands In 8 Mins perform as many sets as possible 5 inch worms 5 Spider-man stretches 5 squat stretches 10 Air Squats 10 planks 2 push ups 10 Lateral Lunges Workout prep Back Squat 5@ 50% 3@ 60% 1@ 70% Strength/Skill Week 2 20 RM…

2014 09 14

Sunday 9/14/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Shoulder stretches w bands 3 sets 10 Pass Thru's 10 dislocates 10 Over Head Lunges w PVC 10-15 sec Handstand hold Dynamic stretches Strength/Skill Strict press 3-3-3-3-3 Training For time 10-8-6-4-2 HSPU 200 Meter row in between each set

2014 09 13

Saturday 9/13/2014 CrossFit workout of the day

By: EVF Performance 0

Warm up "Med ball R us" 3 sets 5 med ball cleans 5 med ball Burpees 5 Med ball Russian twist 5 Med ball thrusters Training "Breaking Bad" In teams of two 1 partner works at a time For time 100 Med Ball Cleans (20/14) 100 Burpee 2 plate 100…

2014 09 12

Friday 9/12/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up Hip stretches w bands 3 sets 5 inch worms 10 Russian KB swings 4 Spider-man stretches 5 squat stretches 5 Burpees Strength/Skill RDL's 5-5-5-5-5 Training 10 Min AMRAP 20 rack lunges w KB's (35/26) 40 Double Unders

2014 09 11

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter