EVF Performance | Blog

In 8 minutes… 1000m row 40 KBS Max hollow rocks Rest 2 minutes In 8 minutes… 800m ski or 40 calorie assault bike 40 dumbbell snatches Max burpees Rest 2 minutes In 8 minutes… 200 double unders/400 single unders 40 wall balls Max sit ups Rest 2 minutes In 8…

2018 03 07

Wednesday, March 7 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 2 rounds: 10 pass thrus 5 OHS 5 duck walks 5 Sotts press 3 sets: 3 snatch deadlifts 3 snatch high pulls 3 muscle snatches 3 power snatches 3 tall snatches 3 snatches Strength Snatch 1x3 @ 65-70% 1x2 @ 70-75% 2x1 @ 75-80% Rest :90 between sets…

2018 03 06

Tuesday, March 6 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 10 good mornings 10 groiners 10 PVC front squats 5 front rack Sotts press Strength Front squat 1x5 @ 67.5% 1x5 @ 70% 1x5 @ 75% Conditioning For time 21-15-9 reps of: Hang power clean (135/95) Toes to bar

2018 03 05

Monday, March 5 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 5 push ups 10 OHS 5 superman pass thrus 10 birddogs :30 overhead KB static hold Strength Every 2 minutes for 6 rounds: Push jerk x 3 Across or ascending Accessory 3 sets: DB bench press x 8-10 Single-arm DB row x 8-10/arm Conditioning 8 minute…

2018 03 04

Sunday, March 4th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 9 minutes: 200m row 10 scap push ups 10 step ups :20 handstand hold 150m ski WOD For time 1k row 30 handstand push ups 30 pistols 100 double unders 1k ski

2018 03 03

Columbus Circle Athlete of the Month

By: EVF Performance 0

Chad is a great addition to any class! He always shows up early, does the needed mobility/prep work to make sure he’s in a good position during the day's strength and conditioning work, and always welcomes the correction and criticism from our coaches. We're happy to have you, Chad! —…

2018 03 02

Friday, March 2nd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 PVC overhead lunge 5 superman pass thrus 5 PVC v-ups 10 OHS Strength Snatch balance 4x3 OR Overhead squat 4x3 Conditioning 12 minute EMOM Minute 1 - 12 toes to bar Minute 2 - 10 deadlifts (205/135) Minute 3 - 8 ring dips

2018 03 01

Thursday, March 1 Workout of the Day

By: EVF Performance 0

20 minutes to complete: 1k row 40 overhead plate lunges 20 DB snatches 10 burpee box jumps 20 DB snatches 40 overhead plate lunges 1k row Rest 2 minutes 20 minutes to complete: 800m run 40 pull ups/ring rows 20 wall balls 10 manmakers 20 wall balls 40 pull ups/ring…

2018 02 28

Wednesday, Feb. 28 CrossFit Workout of the Day

By: EVF Performance 0

Warm up Banded shoulder stretches 3 rounds w/ empty bar: 5 good mornings 5 back squats 5 elbow rotations 5 strict presses 5 front squats Strength Clean 1x3 @ 65-70% 1x2 @ 70-75% 2x1 @ 75-80% Rest :90 between sets Conditioning 3 rounds for time: 25/18 calorie row 15 overhead…

2018 02 27

Tuesday, Feb. 27 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 50 single unders 10 good mornings 10 air squats :30/:30 pigeon stretch Strength Front squat 1x5 @ 65% 1x5 @ 67.5% 1x5 @ 70% Conditioning For time: 50 double unders 30 shoulder to overhead (75/55) 20 burpees over bar 40 double unders 20 shoulder to overhead…

2018 02 26

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Blog

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