EVF Performance | Blog

In 35 minutes: 3 rounds of 25 wall balls 15 plate ground to overhead Rest 2 minutes 3 rounds of 12 double KB deadlifts 12 weighted step ups 12 goblet squat cleans Rest 2 minutes 3 rounds of 15/12 calorie row 5 manmakers 12/10 calorie ski erg or assault bike…

2017 12 27

Wednesday, Dec. 27 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: Wall walk to :30 handstand hold 10 stiff-legged deadlifts 10 DB strict press Strength/Skill Every 2 minutes for 10 minutes: 10 deadlifts @ 50% 10 strict handstand push ups Conditioning 3 rounds, each for time: 20/15 calorie row 15 hang power cleans (145/100) *Rest 2 minutes…

2017 12 26

Tuesday, Dec. 26 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 10 groiners 10 walking lunge w/ PVC pass thru 10 air squats Front rack/wrist mobility Strength 15 minutes to find a heavy single thruster from the floor Conditioning “Air Force” For time @ 95/65 20 thrusters 20 sdhp 20 push jerks 20 overhead squats 20 front…

2017 12 25

Saturday, Dec. 23 CrossFit Workout of the Day

By: EVF Performance 0

Team “Victoria” In teams of 2: 10 rounds for time 10 thrusters (95/65) 14 box jumps (24/20) 12 sdhp (95/65) 12 burpees 27 KBS (53/35) Partners will alternate movements throughout the workout.

2017 12 22

Friday, Dec. 22 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=K9vu81ltPE0[/embed] Mobility: The OHS is a great tool to improve the snatch as well as the back squat and front squat. Take 6 minutes of your life to go through this mobilization pattern to prep you for the OHS or the snatch. Warm Up 3 rounds: 10 dislocates 10…

2017 12 22

4 Tips for a Healthier Holiday

By: EVF Performance 0

Coach Patrick answers your questions on how to stay healthy this holiday season. “I am heading home for a month. As I am a graduate student I can take these long vacations. There are not CrossFit gyms nearby, just regular 24-Hour Fitness, etc. How do I stay fit? I just…

2017 12 21

Thursday, Dec. 21 Workout of the Day

By: EVF Performance 0

Mobility: Today marks the first day of winter, which means it's time to ski! And I'm not talking about countless meters on the good ole ski erg. If you're looking to hit the slopes this winter, try these 5 mobilization exercises for a better experience. 10 minutes to complete 5…

2017 12 21

Wednesday, Dec. 20 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=sqgg75BlIF8[/embed] Mobility: Ever wonder how to get you body ready for rowing? Just like with all mobilizations for movement, you want to work the area of restriction. Dark Horse can show you what you need to know. Warm up 5 minutes: 10 squats 5 strict pull ups 10 back extensions…

2017 12 19

Tuesday, Dec. 19 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=NIRyFhgs-Yw[/embed] Mobility: Wonky shoulders don't make for a fun attempt at 1RM Push Press. Try some of these techniques to open things up and crush today. Warm up 3 rounds: 10 walking lunge w/ pass thru 10 strict DB press (light) 10 shoulder Ys :30 handstand hold Strength Push press:…

2017 12 18

Monday, Dec. 18 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=OiGxWieh2jU[/embed] Mobility: Test Week! Be sure you're fed, rested and mobilized before heading into today's 2RM. Don't know how to prep? Check out these 6 drills from Smashwerx. Warm up 6 minutes: 10 banded side steps 10 groiners 10 OHS 10 good mornings Ankle/calf mobility Strength Back squat: Find a…

2017 12 18

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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