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Wed 8/28/2013 WOD Bench Mark “KELLY”

Warm up 3 sets of 5 wall balls 5 Box jumps (20 or lower) 100 meter Ski Dynamic Stretches Training (Met-con) Bench mark "Kelly" 5 Rounds 400 Meter Run (1st ave and back) 30 Box Jumps (24/20) 30 Wall Balls (20/14) Level 1/scale options scale weight…

2013 08 27

Tuesday 8/27/2013 Bench Mark “DIANE”

By: EVF Performance 5 Comments

We continue on with bench mark week. Great job on FRAN everyone. Make sure to log your times and stats into a log book or app that can help you track your progress. If this was your first time taking part in FRAN you can officially say to someone,…

2013 08 26

Monday 8/26/2013 WOD Bench Mark “FRAN”

By: EVF Performance 3 Comments

Hello my awesome people of EVF CFUES, Hope you all had an awesome weekend are well rested and ready for a great week of training. Do you know what this week is? That's right, it is BENCH MARK week! This week we look back at our WODS from 3 weeks…

2013 08 25

Sun 8/25/2013 WOD

By: EVF Performance 0

Warm up Lax Ball 2 mins on Scapula (each) Foam roller 2 mins on Quads, IT bands (each leg) DYNAMIC STRETCHES STRENGTH/Skill Floor press 5-5-5-5-5 Training (Met-con) From the archives of CrossFit.com Three rounds for time of: Row 1000 meters Run 800 meters Lucas Zepeda 20:55, Tyler…

2013 08 24

Sat 8/23/2013 WOD “PINK FOR PAIGE”

By: EVF Performance 2 Comments

Warm up 3 sets of 10 box Jumps (20 or lower) 10 push ups 20 hollow rocks DYNAMIC STRETCHES Strength/Skill Dead Lifts 5-3-3-2-2 Build to a heavy set of 2 Training (Met con) "Pink for Paige" 13 Min AMRAP 3 Dead Lifts 6 Wall Balls (20/14) 9 Burpees …

2013 08 23

Friday 8/23/2013 WOD

By: EVF Performance 6 Comments

Warm up 800 Meter run 3 sets of 10 Air squats with a 2 second pause at the bottom 10 Groiners 10 duck walks (forward and backwards) 15 Ring rows Strength/Skill Pause Front Squats 3 second hold at the bottom of the squat 3-3-3-3-3 Training (Met-con) 3…

2013 08 22

Thursday 8/22/2013 WOD

By: EVF Performance 4 Comments

Warm up With a PVC Pipe 3 sets of 10 Pass thru's 10 Over head squats 2 sets of 10 med ball cleans 20 Russian Twist Skill/Strength 3 sets of 6 Snatch high pulls Training (Met-con) Partner WOD "Dirty Dancing" 4k row Switch every 500 meters the…

2013 08 21

More East Hampton Classes Added

By: EVF Performance 0

We just added more East Hampton Classes: Join us, or tell your friends to join us! (EVEN those that don't CrossFit): Thursday 8/22 - 9AM Friday 8/23 - 5:30 PM Saturday 8/24 - 9AM and 10AM Sunday 8/25 - 10AM Tuesday 8/27 - 9AM Wednesday 8/28 - 930AM Thursday…

2013 08 21

Wed 8/21/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 Rounds of "CINDY" 5 strict pull-ups (10 Ring rows) 10 push ups 15 Air squats Dynamic Stretches Strength/Skill 5 sets of 10 Turkish Get up's Super set each set with Static holds on rings (30 secs-1 Min) Training (Met-Con) WOD 1…

2013 08 20

Tuesday 8/20/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 sets of 10 Wall Balls 10 Burpees 10 V-ups Dynamic Stretches Barbell clean progression Strength/Skill 4 sets of Clean pulls: 2 Floor to shin 2 Hang to high hang 100% 1 RM Rest 90 seconds in between sets Training (Met-con) Barbell Complex "Big…

2013 08 19

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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TRY EVF Performance FREE!

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Experienced CrossFitter