EVF Performance | Blog

18 minutes to complete: 10 wall walks Then, 10 rounds of 7 DB snatches 7 DB push press Then, 10 wall walks Rest 1 minutes 18 minutes to complete: 20 calorie row or 15 calorie ski/bike Then, 10 rounds of 7 KBS 7 burpees Then, 20 calorie row or 20…

2018 01 17

January Athlete of the Month

By: EVF Performance 0

Let's give it up for our January athlete of the month, Courtney! She's a huge part of our community — we can't think of an event she hasn't graced — welcoming newbies and veterans alike to Columbus Circle. Courtney consistently works hard every time she comes down those stairs. She asks…

2018 01 17

Wednesday, Jan. 17 CrossFit Workout of the Day

By: EVF Performance 0

https://www.youtube.com/watch?v=yJ4QP_FHUTA Mobility: Improve your deadlift lockout with this simple hip flexor stretch which combines a banded hip distraction with the couch stretch. Warm up 2 rounds: 10 banded good mornings 10 kip swings 5 push ups to downward dog 5 lunge rotation stretch Strength/Skill Every 2 minutes for 12 minutes:…

2018 01 16

Battle of the Fittest 5 workouts & standards

By: EVF Performance 0

Each participant is guaranteed three workouts, with a final for the top athletes in each division (men's and women's Rx and scaled). Prizes available for top three in each division, with cash prizes for Rx winners. Sign up by Jan. 31 to get $10 off registration. Keep reading for the workouts and standards.…

2018 01 16

Tuesday, Jan. 16 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=8gyDrxx3Uqc[/embed] Mobility: Cleans and snatches require a bit of wrist mobility, but in addition to mobility, there needs to be stability. We don't want to punch out in a snatch and have our wrists wobbling around. Here we have a stability/strengthening drill as well as a couple ways to stretch the…

2018 01 15

Monday, Jan. 15 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=V6D7f3QRyfs[/embed] Mobility: Squat deeper and comfortably with this quad plate smash. Be sure to breathe normally. Warm up 2 rounds: 1:00 jump rope 1:00 banded side steps :30 alternating groiners :30 hollow rocks :30 Samson lunges Strength Back squat 1x10 @ 65% -10# 1x10 @ 65% 1x10 @ 65 +5-10# Conditioning…

2018 01 14

Sunday, Jan. 14 CrossFit Workout of the Day

By: EVF Performance 0

WOD 20 minute AMRAP: 50’ handstand walk 15 burpees 30 pistols Not being able to walk on your hands is no reason not to come to class. There will be plenty of scaling options! Accessory work 4 sets: Strict or weighted ring dips x 6-8 False grip ring pull ups…

2018 01 13

Saturday, Jan. 13 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 200 double unders 100/70 calorie row 100 DB snatches (50/35) 75 wall balls (20/14) 50 Curtis P’s (95/65)* 75 wall balls 100 DB snatches 100/70 calorie row 200 double unders *1 power clean + 1 front rack lunge each leg + 1 push press

2018 01 12

Friday, Jan. 12 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=jV2swaTJNNw[/embed] Mobility: Snatch mobility 101 Warm up 500m row/400m ski or 20 calorie bike Shoulder/hip mobility 3 sets: 3 snatch deadlifts 3 hang snatch high pulls 3 hang muscle snatches 3 hang power snatches 3 power snatches Strength/Skill Hang power snatch + power snatch 5 x (2+1) Work up each…

2018 01 11

Nutrition 101: Intermittent Fasting

By: EVF Performance 0

Intermittent fasting. Most of you have probably heard this phrase going around the gym a lot lately. Lots of people are doing it and seeing great results (myself included), but it’s important to know what you’re getting into before you try it. It may be right for you, and it…

2018 01 11

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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