EVF Performance | Blog

All hail to the King and Queen of EVF CFUES

We are all very excited to host our first very own in house competition. Who will be crowned the King and Queen of EVF CrossFit Upper East side? Who wants to get a chance to throw down and test there fitness? When: Saturday June 22nd 2013. Gym will open at 8am.…

2013 06 10

Monday 6/10/2013 WOD

By: EVF Performance 4 Comments

Warm up 5 Inch worms 10 Groiners 3 per leg scorpian stretches 5 seconds 2 Samspson stretches per leg 10 seconds 10 sets of 5 point burpees Strength Dead-lifts 3-3-3-3-3 Build up to a new 3RM Training for time 21-15-9 Dead-lifts (RX 225/155lbs) Burpees scale options for…

2013 06 09

Sunday 6/9/2013 HERO WOD

By: EVF Performance 0

Warm up 400 meter run Mobility coaches choice Training Hero WOD Jared 4 rounds 800 meter run 40 pull ups 70 push ups scale options scale pull ups with bands or ring row scale Push ups with an abmat underneath your chest scale number of reps

2013 06 08

Saturday 6/8/2013 WOD

By: EVF Performance 0

Warm up Muscial Balls Mobility coaches choice Training: Partner WOD 5 min ascending ladder SDHP 75/55lbs partner A does 1 rep then the partner B does 1. Then partner A does 2 reps, then partner B does 2 reps. You continue up the ladder in this manner…

2013 06 07

Paleo Potluck Next Week

By: EVF Performance 0

Remember: Next Thursday, June 13th is The Paleo Potluck in honor of EVF's 1 Year Anniversary! What are you bringing? Please add your name and what you are bringing to the white board or post it here in comments. Feel free to bring a friend or two!

2013 06 07

Friday 6/7/2013 WOD

By: EVF Performance 2 Comments

Warm up LAX ball scapula 2 mins on each side Shoulder traction with bands hip and ankle mobility coaches choice barbell prep work burgener warm up snatch balance Skill/ Sport Hang Squat Snatches take 4 warm up sets of 2 reps to build to 70% of your 1RM…

2013 06 06

Thursday 6/6/2013 WOD

By: EVF Performance 1 Comment

Check out some Efficiency tips for toes to bar With a partner 10 each partner Medicine Ball toss (stand about 5ft apart) 10 each partner and toss (about 3-5ft apart) 10 each partner squat and toss (about 2-3ft apart) 10 each partner swing and toss (about 5-6ft apart) 10 each partner with feet off the ground and toss (1-2ft apart)…

2013 06 05

Wednesday 6/5/2013 WOD Bench-mark “GRACE”

By: EVF Performance 1 Comment

Warm up With a partner 10 junk yard dogs 10 jump overs and crawl thru's mobility coaches choice Barbell Prep with an empty barbell or PVC pipe 2 down and up shrug 2 shrugs from the top of the knee 2 shrugs from the mid shin 2 power cleans…

2013 06 04

Tuesday 6/4/2013 WOD

By: EVF Performance 3 Comments

Warm up 200 meter run Squat Stretch 3x 5 seconds Iron Cross 3x 5 seconds Spider man 3x 5 seconds 10 Groiners Full Plank hold 1 minute 200 Meter sprint Strength Front Squat with tempo 31x1 As you descend on the squat, count for three seconds, pause at…

2013 06 03

Monday 6/3/2013 WOD

By: EVF Performance 0

Warm up Mobility coaches choice Strength weighted pull ups 3-3-3-3-3 superset with 10 plate ground to over head (45/25) Training 12 minute AMRAP 12 Chest 2 bar pull-ups 12 box jumps (24/20)

2013 06 02

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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