EVF Performance | Blog

Hey EVF'ers, we are excited to announce this months Athlete spot light as...... Brett " B -Rad" Stern How/when did you get involved in EVF? What has motivated you to stick with it? I have been watching the CrossFit games on ESPN since 2010 but never really looked into…

2014 07 02

Wednesday 7/1/2014 CrossFit Workout of the day

By: EVF Performance 4 Comments

Warm up Row 3 sets 1 min intervals with partner 3 sets of 5 squat Stretches 5 Spider-Man stretches 10 Supermans 10 Pass Thru's w a PVC pipe 10 dislocates Prep 3 sets of 5 thrusters 5 Pull ups Training "A Swede and a Irishmen walk into a bar with…

2014 07 01

Tuesday 7/1/2014 Workout of the day

By: EVF Performance 7 Comments

Warm up 3 sets Row 1 Min on 1 Min off Then Dynamic warm up 30 secs each Walk outs Scorpion stretches Spider-Man stretches Superman hold Single leg hip bridge Plank High knees air Squats Workout of the day "The Sandlot" 12 Min EMOM EVEN 15 Box Jump overs (20)…

2014 06 30

Monday 6/30/2014 CrossFit Workout of the day

By: EVF Performance 4 Comments

Warm up Banded shoulder stretches 3 sets 10 OHS (PVC/BB) 10 Supermans 5 Inch worms 5 Squat Stretches 5 iron crosses Strength/Skill OHS 5-4-3-2-1-1-1 Build to a new 1 RM Training Complete the following for time Run 200 meters 30 OHS(95/65) Run 400 meters 30 Wall Balls (20/14) Run 600…

2014 06 29

Sunday 6/29/2014 CrossFit workout of the day

By: EVF Performance 1 Comment

Warm up Shoulder traction with bands 3 sets 10 pass Thru's 10 OHS Snatch warm up with coach Strength/Skill Hang Snatches 5-4-3-3-3 Work on mechanics and efficiency Training 4 Rounds 10 Hang Power Snatches(95/65) 200 meter row 1 Min Rest Between rounds Scale options Scale weight Sub with plate G2OH…

2014 06 28

Saturday 6/28/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up Row for distance Smooth, and practice technique 6 Mins alt every min with partner 3 sets of 5 inch worms 5 spiderman stretches 5 squat stretches then prep for workout take 3-4 sets to build up to working weight on DL'S Also practice TTB and kipping swings Training…

2014 06 27

Friday 6/27/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 400 meter run Shoulder traction w bands Ball and tspine stretch 3 sets 10 Pass Thru's w a lung 10 Dislocates 10 Burpees Strength/Skill Strict press 5-4-3-3-3 Build to a 3 RM Training 5 Rounds 30 secs on 30 secs off Push press (95/65) Box Jumps (24/20) Scale…

2014 06 26

Thursday 6/26/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up Banded Shoulder traction stretches 3 sets 5 Scorpion stretches 5 Spider-Man stretches 30 Sec plank 15 Sit ups 15 Supermans Strength/Skill For quality 15-12-9-6-3 Ring Push ups strict pull ups http://youtu.be/aHN1aLAF4RA Scale options Push ups (weighted) Inverted Ring Rows http://youtu.be/m8GZlHJulc8 Training Main site WOD "The GHOST" 6 rounds…

2014 06 25

Wednesday 6/25/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Warm up Shoulder traction with Bands 2 mins each arm 2 sets of 5 inch worms 5 Air Squats 5 Burpees 5 Spider-Man stretches Clean prep work 1 Hang Power clean (hips) 1 Hang power Clean (knees) 1 Front Squat 1 Hang Clean (hips) 1 Hang Clean (knees) 1 Front…

2014 06 24

Tuesday 6/23/2014 workout of the day

By: EVF Performance 7 Comments

Warm up Each 30 secs Repeat 2X Jumping jacks Plank reaches High knees Knee touches Super man holds Sit ups Spider-Man's Air Squats Workout 1 "TABATA " 8 rounds 20/10 "Burpee to plate" Workout "Mad dash" 30 Min AMRAP In teams of 2 Divide the work evenly 1 partner works…

2014 06 23

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Blog

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