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Tuesday 8/12/2014 Workout of the day

Warm up Dynamic Warm up TABATA Drill 8 Rounds 20/10 Sit ups 1 min rest Leaping lunges Workout of the day 25 Min AMRAP "Row Biathlon" 400 meter row 5 Rounds of 10 Push ups 15 Air Squats 400 Meter row 3 Rounds of 10 Push ups 15 Air Squats…

2014 08 11

Monday 8/11/2014 CrossFit Workout of the day

By: EVF Performance 13 Comments

Warm up "To be announced " Strength/Skill Front Squats Take 20 Mins to find a 1 RM 5-4-3-2-1-1-1 Training 5 Rounds 30/30 Wall Balls (20/14) Toes to Bar Scale options Scale weight of ball Scale TTB w Knees to elbows Weighted V-Ups

2014 08 10

Sunday 8/10/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 8 Min EMOM Even 10 Air Squats+10 sit ups Odd 20 Double Unders Strength/ Skill 5 sets of 3 per leg Turkish get ups Training 3 Rounds 30 KB Swings (53/35) 30 Box Jumps (24/20) Scale options Scale weight Scale height Step on box

2014 08 09

Saturday 8/9/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Hip stretches w Bands Workout prep 3-4 sets 3 DL's 3 RD 3 Pull ups 3 MB cleans Add weight each time to the DL. Warm up properly. Strength/skill As a team you have 10 Mins to find a 3RM Deadlift Score is both teammates total weight combined…

2014 08 08

Friday 8/6/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up In 8 Mins 10 Pass Thru's 10 Dislocates 15 Ring Rows 15 Sit ups 20 Alt Lunges Strength/Skill Strict Press 3-3-3-3-3 % based off 3 RM 55%-60%-70-% -80% across last two sets Training For time 10-9-8-7-6-5-4-3-2-1 Push presses (95/65) Front Squats (95/65) Scale options Scale weight

2014 08 07

Thursday 8/6/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up shoulder stretches with Bands "Baby Annie" 6 Mins 10 Double Unders 10 Sit ups Increase by 10 after each set Strength/Skill 5 sets of 10-15 Ring Push ups Super set w 10 Alt Rack Lunges Ascending weight Training 21 Min EMOM Min 1 12/14 Cal Row Min 2…

2014 08 06

Westside Athlete Spotlight of the month

By: EVF Performance 7 Comments

Our first Westside Athelte Spot Light of the month is......... Scarlett Mcfarlain We caught up with Scarlett and asked her a few questions. He is what she had to say... How/when did you get involved in CrossFit? What has motivated you to stick with it? I…

2014 08 06

Eastside Athlete Spotlight of the month

By: EVF Performance 0

This months Athlete Spotlight of the month is.......... This a big drum roll.......... Juno!!!!!!!! We managed to track this amazing woman down and ask her a few questions about her journey here at EVF. How/when did you get involved in CrossFit? What has motivated you…

2014 08 06

Wednesday 8/6/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up Shoulder stretches w bands Barbell Clean Prep -Feel Rack position - 3x Muscle Clean 3x Jump Shrug (hip) 3x Jump Shrug (knee) 3x Hang Power Clean 3 x Jerks 2 sets of 10 Jump Squats 10 Groiners 10 Supermans 10 KIPPING swings 5 Inch Worms 5 Spider-Man's Training…

2014 08 05

Tuesday 8/5/2014 Workout of the day

By: EVF Performance 11 Comments

Warm up 10 Mins Partner Relay Row 200 Meters Dynamic stretches while waiting for partner to row Training "Rocket Fuel" In a running clock of 30 Mins Perform 10 Rounds of 10 Air Squats 10 Push ups 10 Sit ups 10 Burpees 10 KB Swings If you complete the ten…

2014 08 04

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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