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Warm up Foam roll Lats/Quads PVC pipe shoulder stretches 5 Mins DU skill practice Strength/Skill Turkish Get ups 5 sets of 3 per leg Training 4 RFT 25 pull ups 25 HR Push ups 400 Meter row

2014 10 04

Sat 10/4/2014 CrossFit WOD Team Day

By: EVF Performance 0

Warm up Dynamic stretches Workout prep No BS time. Warm up get right to it. Training 40 Min Time cap "So aggressive" In teams of two Each partner completes the set. Then you both run together. 21 Thrusters 1 hill sprints 15 Thrusters 1 hill sprints 9 thrusters 1 hill…

2014 10 03

Friday 10/3/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Shoulder/Hip stretches w bands In 9 mins 20 DU 10 plank shoulder taps 10 Supermans 30 butt kickers 20 alt lateral lunges 15 Sit ups 10 Prisoner squats on wall Strength/Skill BB Complex 5 sets 1 Hang Power Snatch 1 Hang Snatch 1 OHS Build to a heavy…

2014 10 02

Thursday 10/2/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up Hip Stretches w bands Foam roll quads and it bands 3 sets of 10 single leg dead lifts (no weight) 10 plank shoulder taps 10 Supermans 30 butt kickers 20 alt lateral lunges 15 Sit ups Training "3 blind mice" In teams of 3 In a running clock…

2014 10 01

Wednesday 10/1/2014 CrossFit Workout of the day

By: EVF Performance 2 Comments

[three_fourth]Warm up Shoulder stretches w bands 6 Mins 10 Pass Thru's 10 dislocates 10 KIPPING swings 10 Groiners 10 Supermans Strength/Skill BB Complex 5 sets of 2 Push Presses 2 Push Jerks Training Complete for time "Lock stock and two smoking barrels" 50 TTB 50 STO (95/65) (135/95)

2014 09 30

A letter from your Coach. Please read.

By: EVF Performance 4 Comments

Hey folks, Today is a very bittersweet day. After just under 2 years at EVF I am resigning from my position as Head Coach. This is by far one of the hardest things I have ever had to write. Upon much thought and angst, I have decided to embark on…

2014 09 29

Tuesday Workout of the day

By: EVF Performance 0

Warm up Coach's choice "Something spicy" Workout of the day "A long kiss good night" 2 Rounds of 2 MIN AMRAP Heavy Russian KB Swings 1 Min Rest 2 Min AMRAP 10 Sit ups 5 Push ups 10 Air Squats 1 Min Rest 2 Min AMRAP BURPEE 2 Med ball…

2014 09 29

Monday 9/29/2014 CrossFit Workout of the day

By: EVF Performance 6 Comments

Warm up Hip stretches w bands In 8 Mins perform as many sets as possible 5 inch worms 5 Spider-man stretches 5 squat stretches 10 Air Squats 10 planks 2 push ups 10 Lateral Lunges Workout prep Back Squat 5@ 60% 3@ 70% 1@ 80% Strength/Skill Week 4 20 RM…

2014 09 28

Sunday 9/29/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up "ANNIE Practice" 50-40-30-20-10 DU Sit ups Shoulder stretches w bands Strength/Skill Floor Press 5-5-5-5-5 Training 12 Min AMRAP 40 Double Unders 20 Air Squats 10 Ring Dips

2014 09 28

Saturday 9/27/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up "Fun with our balls" Partner up 20 each set All to be done w a MB 1-2 sets squat and toss hold squat and toss Hip toss Toss and burpee Seated toss Sit up and toss Training In teams of two "CMC FOMO" 12 Rounds for time Alternate…

2014 09 26

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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