EVF Performance | Blog

Workout of the day – Wednesday October 16th

Warm up 3 Rounds5 inch worms with pushups5 PVC pass through6 x 50′ Shuttle Run5 Pull-Ups Gymnastics skills and strength Practice bar muscle up for 10 minutes using the level appropriate for you. See video. Endurance 24 min alternating EMOM: 4 rounds12 burpees to plate4 bar muscle ups or 10…

2024 10 15

Workout of the day – Tuesday October 15th

By: EVF Performance 0

Warm up Alternating Tabata - alternate between down-ups and air squats for 4 intervals of 20 secs each, 10 sec rest between.Then, 2 rounds:10 pvc pass through10 wall facing squats (hands overhead)10 pvc sots presses Olympic lifting 20 min EMOM:1 clean and jerk Note: split jerk or push jerk. Start…

2024 10 14

Workout of the day – Monday October 14th

By: EVF Performance 0

Warm up 2-3 rounds10 cal machine5 /side dumbbell suitcase deadlifts10 empty barbell front rack rear lunges5 tall box step ups per leg5 empty barbell good mornings Back squat 4 supersetsA1. 10 back squatsA2. 8/leg "jumping"Bulgarian split squats Note: Aim to be explosive on the way up with the goal to…

2024 10 13

Workout of the day – Sunday October 13th

By: EVF Performance 0

** Announcement **: Venus Weightlifting seminar today, the gym will only be open for regular membership for an 8:30am Community WOD class. Community WOD (EVF360 & Crossfit) Warm up 3 rounds:10 scap pullups5 pronated snow angels10 cal row Bodybuildling upper body strength 3 supersets:A1 - 8 double DB bent over…

2024 10 12

Workout of the day – Saturday October 12th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time:2,000m/1,600m row1,600m run120 single KB thrusters 24/16 kg80 ring dips40 handstand pushups20 wall walks Note: break up the row and run in 4 distance intervals and perform relay style on the run. Time cap:…

2024 10 11

Workout of the day – Friday October 11th

By: EVF Performance 0

Warm up 3 rounds10 plate squat with press out20 alternating single leg V-ups10 alternating box step ups Deadlift 7x2 at 102.5% of your 4RM from week 1 (9/13), or 87.5% of your most recent deadlift 1RM, whichever is calculated number is higher if you have both. Conditioning 2 rounds for…

2024 10 10

Workout of the day – Thursday October 10th

By: EVF Performance 0

Warm up 6 min AMRAP:3 inch worms3/side single arm KB sotts press3/side single arm KB swings3 yoga push ups Push jerk + split jerk Using your most recent clean and jerk 1RMPush jerk2 at 77.5%, 2 at 80%, 1 at 82.5%, 1 at 85%Split jerk2 at 85%, 2 at 87.5%,…

2024 10 09

Workout of the day – Wednesday October 9th

By: EVF Performance 0

Warm up 6 min AMRAP:10 banded good mornings2 wall walks or inch worms10 alternating bird-dogs20 hollow rocks Gymnastics skills and strength 12 min alternating EMOM:1 min practice of hollow position pull down with feet on foam roller20 sec per side paloff press hold15 barbell ab rollouts Note: secure the barbells…

2024 10 08

Workout of the day – Tuesday October 8th

By: EVF Performance 0

Warm up 6 min AMRAP:5/ side lateral banded monster walk5 bootstrap squats5 tempo jump squats (3 seconds negative)10 hollow rocks Back squat Back squat 6x4 at 82.5-87.5%Use your most recent 1RM. If you don't know it and tested last week, you can use your 10RM from week 1 and add…

2024 10 07

Workout of the day – Monday October 7th

By: EVF Performance 0

Warm up 6 min rotating through:6 KB straight arm raises to overheads6/side single arm KBS6 each way KB halos in squat6 no pushup burpees Olympic lifting (15 min) Every 90 sec for 3 rounds3 Low hang muscle snatches, 40-50%-- Then every 90 sec for 3 rounds3 Low hang power snatches,…

2024 10 06

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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