2014 04 07
Monday 4/7/2014 CrossFit workout of the day
Warm up In 7 mins 7 strict Pull ups 7 Spider mans 7 Strict Toes to bar 7 Jump Squats 7 Squat Stretches 30 Sec plank Strength/Skill In 20 mins Back Squats 10-5-5-5-10 Super set with 8 Single leg KB Deadlifts Training (Met-Con) 8 Min AMRAP 8 Front Squats (115/80)…
2014 04 06
Sunday 4/6/2014 CrossFit Workout of the day
Strength/Skill 20 Mins Open Gym Choose a skill to work on Double Unders HSPU Kip TTB or Pull ups Training (Met-Con) "Main site Workout" Compare to April 14, 2013 10 rounds 15 Deadlifts (135/95) 15 Push ups Scale options Scale # of rounds Scale # of reps Scale weight
2014 04 05
2014 04 05
Saturday 4/5/2014 CrossFit Workout of the day
Warm up 2 sets 10 wall balls 10 KB SDHP 10 FS 10 push presses 10 hang Power snatches 10 OHS 10 MD ball Sit ups 10 KB swings Training (Met-Con) Team Saturdays are back! "Breakfast Barbell Sandwiches In teams of two Only 1 Partner can work at a time…
2014 04 04
The Open is done, so now what?
Good afternoon folks, The open is officially over! What an amazing 5 weeks it has been. Lots of achievements, so many PR's and even more so a greater sense of community has been forged. All in 5 weeks. We tried to tell you it's not about going to regionals, it's…
2014 04 04
Friday 4/4/2014 CrossFit Workout of the day
Warm up 3 sets 5 Inch Worms 10 Lunges 10 Supermans 10 Wall Balls 1 15 sec Handstand against wall Strength/Skill Snatch Grip Dead Lifts 5-5-5-5-5 Super set with 20 Weighted Alt Lunges Training (Met-Con) 10 Min AMRAP 5 HSPU 10 Cal Row/Ski 20 Med Ball Cleans (20/14) Scale options…
2014 04 03
Thursday 4/3/2014 CrossFit Workout of the day
Warm up 7 Min AMRAP 7 strict Pull ups 7 push ups 7 Strict Toes to bar 7 Jump Squats 30 Sec plank Workout prep 2 sets 3 ring dips 3 box Jump overs 3 toes to bar 3 HR push ups 3 Plate G2OH 3 Burpees to plate Training…
2014 04 02
Athlete Spot light of the month
Hey folks. We're excited to introduce this months Athlete Spotlight. Gabby Mauer! We caught up with Gabby and asked her a few questions about her experience at EVF CrossFit Upper East Side. Here is her journey in her own words. — Coach James Upper East side or Columbus Circle? I…
2014 04 02
Wednesday 4/2/2014 CrossFit workout of the day
Warm up 5 min Mobility work 10 Wall Squats 4 Sam son Stretches 5 Spider-Man Stretches 10 Pass Thru's (PVC pipe) 10 Dislocates Then W an empty barbell 1 set of a Clean and jerk progression Strength/Skill In 15 Mins Clean and Push Jerk 3-3-2-2-2 Touch and go from the…
2014 04 01