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Saturday 12/28/2013 WOD

Warm up 2 sets 20 Partner Med ball tosses 20 Partner Med ball Squat and toss 20 partner Med ball toss and run 20 partner Med ball hip toss 20 partner med ball Seated toss Strength/Skill 6 Min AMRAP Partner Floor press and strict pull ups 1 Partner works at…

2013 12 27

Friday 12/27/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 4 negative HSPU Dynamic Stretches Barbell Clean prep work Strength/Skill 10 Min EMOTM Odd 5 Hang Power Cleans @70 of 1RM Even 8 Box Jumps (24/20) (30/24) Training (Met-con) In teams of two "Row,…

2013 12 26

Thursday 12/26/2013 WOD

By: EVF Performance 0

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 3 negative HSPU Dynamic Stretches Workout prep Deadlifts 3-4 sets to build up to workout weight Strength/Skill 6 Min EMOTM 10 Push ups + 5 Deadlifts @70% of 1RM Training (Met-Con) 5 Rounds 4 Min AMRAP…

2013 12 25

Tuesday 12/24/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 2 negative HSPU Dynamic Stretches Strength/Skill Back Squats 10-5-5-5-10 Training (Met-Con) "Leggo Tabata" 20 secs Work 10 rest 8x each movement Front Squats (115/85) Burpee Box Jumps (24/20) KB swings (53/35) Complete all 8 rounds then…

2013 12 23

Monday 12/22/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 1 negative HSPU W a PVC Pipe 2sets of 10 pass Throughs 10 Over Head Squats Strength/Skill Push press 5-4-3-3-3 65%-70%-80%-85%-90% Base percentages off your 3RM Training (Met-con) 3 Rounds for time 10 HSPU 15 Toes…

2013 12 22

Last-Minute Holiday Gifts!

By: EVF Performance 0

Need a last minute gift idea? Grab an EVF gift card. (Or, tell someone to get YOU one!) EVF Gift Cards can be used towards any of our programs: - CrossFit On-Ramp, Membership, or Class Packs - EVF360 Drop-Ins or Class Packs - In-Home Private Training & 30-minute skills coaching -…

2013 12 20

Saturday and Sunday 12/21-12/22 WOD 12 days of X-Mas

By: EVF Performance 0

Here are our two versions of 12 Days of X-Mas. The first will done on Saturday and the 2nd on Sunday. Be wise and choose one, choose both and you will probably need a very good ice bath. Come prepared to have a lot of fun, sweat and work your…

2013 12 20

Friday 12/18/2013 WOD

By: EVF Performance 9 Comments

Warm up Day 5 "Double Under CINDY" 3 Sets of 5 strict pull ups 10 Push ups 15 Air Squats 15 double unders between each movement No singles do not perform more than 5 attempts Training (Met-con) 40 Min Time cap Hero WOD “Victoria” 5 Rounds For Time 10…

2013 12 19

Thursday 12/19/2013 WOD

By: EVF Performance 0

Day 4 Warm up 3 of "Double Under CINDY" 5 strict pull ups 10 Pull ups 15 Air Squats -15 Double Unders between movements- Perform 3 singles then attempt a double. Do not exceed more than 5 attempts. Strength/Skill EMOTM 10 Mins Odd 12/10 Cal Row Even 10 Over Head…

2013 12 18

Wednesday 12/18/2013 WOD

By: EVF Performance 5 Comments

Warm up Day 3 of 3 sets of "Double Under CINDY" 5 strict pull ups 10 Push ups 15 Air Squats 15 Double Unders in between each movement Strength/Skill work Barbell Clean Prep Kipping T2B prep Workout prep Hang power cleans 3 sets of 5-6 reps build up to working…

2013 12 17

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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