Sunday, Sept. 13 CrossFit Workout of the Day
Hero WOD “Rene” 7 rounds for time: 400m run 21 walking lunges 15 pull-ups 9 burpees
2015 09 12
Saturday, Sept. 12 CrossFit Workout of the Day
In teams of 2, 3 rounds for time: 20 bear complex (115/75) 40 burpee box jumps (24/20) 60 toes to bar 100 double unders All reps split between partners. Bear complex = Clean + front squat + shoulder to overhead + back squat + shoulder to overhead behind neck. A…
2015 09 11
Friday, Sept. 11 CrossFit Workout of the Day
Warm up 3 rounds not for time: 10 goblet squats 10 KBS 1:00 plank Strength Front squat Performance: 4x1 @ 100% Fitness: 3x5 across Conditioning September 11, 2015, will mark the 14th anniversary of the devastating 9/11 attacks on America. And to honor the lives of those lost in the terror…
2015 09 10
Thursday, Sept. 10 CrossFit Workout of the Day
Throwback Thursday to Coach Nicole hangin' with Cami Leblanc-Bazinet. Warm up 3 rounds not for time: 250m row 2 wall walks :30 hollow hold Strength A1. Strict press 2×3 across 1 set max effort (same weight), no more than 6 reps A2. 3×2 weighted pull-up Conditioning Performance “Gwen”…
2015 09 09
Wednesday, Sept. 9 CrossFit Workout of the Day
Warm up 3 rounds not for time: 5 burpee box jumps 10 ring rows 15 sit-ups Strength Back squat Performance: 6x3 @ 80% Fitness: 3x5 across Conditioning Performance 10 minute AMRAP: 10 hang power snatches (95/65) 10 burpees Fitness 10 minute AMRAP: 10 dumbbell ground to overhead 10 burpees
2015 09 08
Tuesday, Sept. 8 Workout of the Day
30 minute AMRAP: 10 burpees 20 wall balls 30 push-ups 40 KB sdhp 50 DB/KB push press 60 KB swings 70 double unders 80 sit-ups 90 Russian twists 100 air squats
2015 09 07
Saturday, Sept. 5 CrossFit Workout of the Day
In teams of 2, 30 minute AMRAP: 8 shoulder to overhead (155/105) 6 burpee pull ups 10 box jumps (30/24) One person works on the triplet at a time while the second person completes a 400m run. Once the run is done, partners switch and continue the AMRAP where the first…
2015 09 04
Friday, Sept. 4 CrossFit Workout of the Day
Warm up 3 rounds not for time: 5 barbell snatch grip good morning 5 barbell muscle snatch 5 barbell OHS 5 barbell hang power snatch Strength 1 snatch pull + 2 hang snatch Conditioning Performance/Fitness 5 rounds for time: 20 wall balls (20/14) 10 deadlifts (225/155)
2015 09 03
Thursday, Sept. 3 CrossFit Workout of the Day
Sometimes things get intense in Coach Alicia's mobility class. Don't forget to check the blog for this weekend's holiday schedule. Please note, both Upper East Side and Columbus Circle are closed Monday. Have a safe, fun, happy Labor Day! Gymnastics/Skill Handstand practice Pistols Conditioning Performance 12-minute AMRAP: 10 hang…
2015 09 02
Wednesday, Sept. 2 CrossFit Workout of the Day
A big EVF congratulations to our newest coach Jared Tunkel on his first place win over the weekend at Atlantic City's Europa Throwdown! I am very excited to announce that Jared will be coaching Tuesday mornings! Jared has called EVF his CF home for a year, coming to us from…
2015 09 01