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This month's Coach's Spotlight is...... Head Coach James Quigley I did not interview myself, that would just be weird. Although I do talk to myself and the conversations are UUUUHHHMAZING, we figured Allie would ask me a few questions. Here are my answers. How did you get into CrossFit? A…

2014 09 26

Friday 9/26/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets 5 inch worms 5 iron crosses 5 wall balls 10 sonics 10 Groiners Strength/Skill RDL 5-5-5-5-5 Increase each set Training "Death by wall Ball" Min 1 1rep Min 2 2 reps Min 3 3 reps Keep going until you die

2014 09 25

Thursday 9/25/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Shoulder stretches w bands 5 mins 10 Pass Thru's 10 dislocates 5 Burpees 5 inch worms Strength/Skill 15-12-9-6-3 Strict ring Dips Strict pull ups Training Complete for time 20 HSPU 60 KB Swings (53/35) 120 Double Unders 10 HSPU

2014 09 24

Wednesday 9/24/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 8 mins 10 Pass Thru's 10 dislocates 10 KIPPING swings 10 Burpees 10 sonics Strength/Skill Over head Barbell Complex 5 sets of 1 Push press 2 Push Jerks Build to a successful heavy set Training 3 Rounds for time 20 TTB 400 meter run

2014 09 23

Tuesday 9/23/2014 Workout of the day

By: EVF Performance 0

Warm up Coach's choice Workout of the day "The Perfect 10" 3 Rounds 45 secs work 15 Secs rest Complete as many reps as possible all the way through. rest 3 mins in between rounds Burpee lat hop 2 burpee Air Squats Sit ups Burpee to 3 Push ups Leaping…

2014 09 22

Monday 9/22/2014 CrossFit workout of the day

By: EVF Performance 9 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@ 50% 3@ 60% 1@ 70% Strength/Skill Week 3 20 RM…

2014 09 21

Sunday 9/21/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up "Annie Practice" 50-40-30 Double Unders Sit ups Dynamic stretches Strength/Skill Turkish Get ups 5 sets of 3 Training 200 meter Row 21 HSPU 400 meter Row 15 HSPU 800 meter Row 9 HSPU

2014 09 20

Sat 9/20/2014 CrossFit workout of the day

By: EVF Performance 0

TEAM DAY

2014 09 19

Friday 9/19/2014 CrossFit workout of the day

By: EVF Performance 1 Comment

Warm up 8 Min Time cap "Annie Practice" 50-40-30-20-10 Double Unders Sit ups Dynamic stretches Strength/Skill RDL 5-5-5-5-5 Training 3RFT 30 wall balls (20/14) 400 meter run

2014 09 18

Westside Sept Athlete Spotlight of the Month.

By: EVF Performance 2 Comments

We excited to announce this months Athlete Spotlight of the month. This person exhibits what we are all about on a day in and day out basis. Community, encouragement, dedication, consistency and most all...awesome. This months Athlete spot light of the month is.....drum roll..... Teesha Acosta How/when did…

2014 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