EVF Performance | Blog

Sunday, Sept. 27 CrossFit Workout of the Day

Warm up Coach’s choice Skill 12-minute EMOM: Minute 1: 3-5 hspu Minute 2: 10 pistols, alternating Conditioning “Das Boot” 20 minute AMRAP: 1000m row 50 double unders 25 push ups 15 deadlifts (155/105) 10 burpees

2015 09 26

Saturday, Sept. 26 CrossFit Workout of the Day

By: EVF Performance 0

“Apocalypse Now” In teams of 2, for time: 100 hang power cleans (115/75) 100 wall balls (20/14) 100 toes to bar 100 shoulder to overhead (95/65) 1000m run, together

2015 09 25

Friday, Sept. 25 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up Mobility focus: Hips/hamstrings Foam roll hips & hamstrings Kettlebell box stretch (“supple panda”) Banded hip distraction Pigeon stretch on box 2 rounds w/ empty barbell: 5 muscle snatch 5 snatch push press 5 OHS 5 drop snatch 5 duck walks (forward & back) Skill Snatch segment pull +…

2015 09 24

Thursday, Sept. 24 CrossFit Workout of the Day

By: EVF Performance 0

Congrats on completing On-Ramp, Lisa and Tony! Warm-up 500m row, then 3 rounds not for time: 10 PVC pass-throughs 10 PVC overhead squats 10 PVC good mornings Skill Pull up clinic 10-minute EMOM: 3-7 pull ups Fitness: Strict or kipping Performance: Chest to bar or butterfly Conditioning “The Hurt…

2015 09 23

Wednesday, Sept. 23 CrossFit Workout of the Day

By: EVF Performance 0

Congrats to our Powerlifting ladies, who both took home first place! Warm-up Mobility focus: Shoulders/chest Barbell smash pecs LAX ball scapula Partner pec stretch 3 rounds not for time: 5 strict toes to bar 10 push-ups 15 sit-ups Strength/Accessory 4 sets: 10 floor press (65-70% of 1RM) 10 KB…

2015 09 22

Tuesday, Sept. 22 Workout of the Day

By: EVF Performance 0

2 rounds, 1 minute max reps/1 minute rest: Row for calories KB swings Burpee box jump overs Pull-ups/ring rows DB/KB ground to overhead Goblet squats Ski for calories Rest 3 minutes 6-minute AMRAP: 12 push-ups 24 hollow rocks 36 double unders/72 single unders

2015 09 21

September Upper East Side Athlete of the Month

By: EVF Performance 0

Congratulations to this month's Athlete of the Month, Alli Cost! Alli has earned this spotlight for so many reasons. She has worked tirelessly on her rowing technique and has improved it so much over time; I'm so proud to see a CrossFitter truly embrace rowing and put in countless extra…

2015 09 21

Monday, Sept. 21 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up Mobility Focus: Feet/ankles/calves LAX ball plantar fascia Calf foam rolling Kettlebell squat stretch 3 rounds, not for time: Wall climb to 30 sec handstand hold at wall 15 air squats 15 hollow rocks Strength Back squat 6x5 @ 80% Conditioning “Full Metal Jacket” 8 minute AMRAP ladder: 30 double unders…

2015 09 20

Sunday, Sept. 20 CrossFit Workout of the Day

By: EVF Performance 0

For time: 1000m row 40 snatches (75/55) 40 push-ups 750m row 30 snatches 30 pull0ups 500m row 20 snatches 20 toes to bar 250m row 10 snatches 10 HSPU

2015 09 19

Saturday, Sept. 19 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 25 minute AMRAP 20-30-40-50 … Push press (95/65) KB swings (53/35) Box jumps overs (24/20) Calorie row Divide reps between teammates.

2015 09 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