EVF Performance | Blog

Wed 11/20/2013 WOD

Warm up 3 sets of 10 Push ups 15 Air Squats 20 Jumping Jacks Dynamic Stretches Workout prep 10 Mins Take 4-5 sets to build up to working weight 3 Dead lifts 2 Hang Power Cleans 1 Jerk Training (Met/Con) "TANGO AND CASH" In teams of two EMOTM for 20…

2013 11 19

Tuesday 11/19/2013 WOD

By: EVF Performance 6 Comments

Warm up 400 Meter row 2 sets of 45 secs work 15 secs rest High knees Inch Worms Sonics Groiners Strength/Skill EMOTM for 6Mins Odd Mins 5 Strict Pull ups /10 Push ups Even mins 5 Strict T2B/ 5 Strict Ring dips If unable to do a strict pull up,…

2013 11 18

EVF Battle Of the Fittest Standards

By: EVF Performance 1 Comment

Happy Monday EVF'ers! Here are the standards for the RX and scaled divisions. As you can see the standards are do-able by all. The second and third workouts will be posted this week and next. The final WOD will be announced right before hand along with the finalist. This is…

2013 11 18

Saturday 11/16/2013 WOD

By: EVF Performance 0

Warm up Partner med ball warm up 2 sets of 20 Step and toss 20 Squat and toss 20 squat hold and toss 20 hip toss 20 toss and run 20 toss and burpee Training (met-con) "Smokey and the bandit 2" In Teams of 2 20 Min AMRAP 200 Meter…

2013 11 15

Friday 11/15/2013 WOD

By: EVF Performance 5 Comments

Warm up 3 sets of 5 Inch Worms 10 strict Pull ups 15 alt Side Lunges 20 Ab Mat Sit ups Dynamic Stretches Strength/Skill Snatch Grip Dead lifts (off blocks) 5-5-5-5-5 Training (Met-Con) 3 rounds 10 Dead Lifts (225/155) (275/190) 15 Ring Dips 600 Meter run 600 meter run distance…

2013 11 14

Thursday 11/14/2013 WOD

By: EVF Performance 5 Comments

Warm up 3 Sets of 1 Min Each Jumping Jacks Hollow rocks Back wards alt lunges Plank Strength/Skill EMOTM 10 Mins HSPU PISTOLS 5 HSPU ODD MIN 6 Pistols EVEN Minute -Scale HSPU w Ab Mats -Kick up to wall and hold for 20 secs -Pistols use a plate for…

2013 11 13

Wednesday 11/13/2013 WOD

By: EVF Performance 10 Comments

EVF Battle of THE fittest WOD 1 Take ten mins to build to a 1 rep max Clean. You can power clean it or squat clean it. You must stand up and show control at the top Warm up W an empty barbell 3 sets of 5 Dead lifts 5…

2013 11 12

EVF Performance CrossFit Kids on ABC’s Good Morning America

By: EVF Performance 0

Check out Coach Matt and Coach Eric from EVF Performance on ABC's Good Morning America... Watch them talking about why a good CrossFit Kids program is really great for building healthy habits and confidence in kids!

2013 11 11

Tuesday 11/12/2013 WOD

By: EVF Performance 2 Comments

Warm up 2 mins Foam roll each leg 2 Mins Lax Ball on Each Scapula 3 sets of 30 secs Mountain Climbers 30 secs Air Squats 30 secs Groiners 30 secs sonics Strength/ Skill Back Squats 3-5-5-5-3 Training (Met-con) 4 rounds 400 meter row 12 Pull ups 12…

2013 11 11

Monday 11/11/2013 HERO WOD

By: EVF Performance 8 Comments

Warm up 3 Sets of 10 Push Press (empty Barbell) 10 Good Mornings ( Empty Barbell) 10 Jump Squats Strength/Skill 1n 15 mins build up to a heavy set of 3 reps Push press 3-3-3-3-3 Training (Met-Con) In honor of Veterans Day and dedicated to those who served this great…

2013 11 10

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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