EVF Performance | Blog

Friday 10/4/2013 WOD

Warm up 600 Meter run 3 sets of 5 Inch worms 10 Planks 2 push ups 10 Box Jumps Dynamic Stretches Barbell clean Progression Strength/skill In 15 Mins Get as heavy as you can 1 Power Clean 2 Hang power Cleans Training (Met-con) "Run and gun" 21-15-9 Level 1 (Fitness)…

2013 10 03

Why Do Joints Break Down and How Can I Protect Them?

By: EVF Performance 0

Cartilage To start, the key player with any joint is articular cartilage, the covering of the ends of the bones. In a nutshell, cartilage has little potential to repair itself. When you mix in aging, disease, and injury, the makeup of normal cartilage inevitably changes for the worse. Our cartilage changes…

2013 10 03

Thursday 10/3/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 sets of 5 Wall Balls 10 Super mans 15 Hollow Rocks 20 Leaping Lunges Dynamic Stretches TABATA 4x each Mountain climbers Ring Rows Training (Met-con) "Rowing dirty" Complete the following for time 400 meter row 40 Hand Release Push ups 20 KB Swings 600 Meter row 30…

2013 10 02

Wed 10/2/2013 WOD

By: EVF Performance 0

Warm up 5 mins Foam rolling legs, hips, It bands, lats Lax Ball on Scapula 3 sets of "CINDY" 5 strict pull ups 10 ring rows 15 air squats Dynamic Stretches Strength/Skill Front Squats w tempo 31x1 3-3-3-3-3 Training (Met-con) Lurong Living Paleo Challenge WOD #4 For time: 50 Thrusters…

2013 10 01

Custom Fit Meals is now at EVF

By: EVF Performance 0

We are proud to announce our partnership with Custom Fit meals. You can now start placing your orders. All orders must be made by 11:59pm Tuesdays to ensure you will recieve your meals for the following week. If anyone would like to try a sample before commiting to a…

2013 10 01

Tuesday 10/1/2013 WOD

By: EVF Performance 3 Comments

Warm up 600 Meter run 3 sets of 5 Inch Worms 10 Super mans 15 Hollow rocks 20 Russian Twist 30 Jumping Jacks Training (Met-con) Rock the "KAZ" bah 5 Rounds 30 Secs AMRAP 30 Secs rest Deadlifts (185/130) Box Jumps (24/20) Burpees This workout is dedicated to one of…

2013 09 30

Monday 9/30/2013 WOD

By: EVF Performance 3 Comments

Warm up W an empty PVC pipe 2 sets of 10 Pass thru's 10 Over Head Squats 2 sets of 5 strict pull ups/ 10 Ring rows 10 Burpees 20 Lunges Strength/ Skill Strict press 5-5-5-5-5 Super set w 15 Weighted Ab Mat Sit ups Training (Met-Con) For time complete…

2013 09 29

Sunday 9/29/2013 WOD

By: EVF Performance 0

Warm up 3 Sets of 5 Push ups 10 Hollow Rocks 15 Air Squats Plank 30 secs-1 Min Strength/Skill EMOM 10 Mins Odd min 20 Double unders Even min 7 Burpees Scale double unders with 40 Singles Training ( Endurance) 1 Mile run 4 Min rest 1K row 3 Min…

2013 09 28

Saturday 9/28/2013 WOD

By: EVF Performance 0

Warm up Partner warm up 2 sets of 30 Secs Squat and toss w med ball 30 Secs Squat hold and toss w med ball 30 secs Hip toss w med ball 30 secs sit and toss w med ball 30 secs sit and side pass w med ball Strength/Skill…

2013 09 27

Friday 9/27/2013 WOD

By: EVF Performance 3 Comments

Warm up 600 meter run 3sets of 30secs High knees 30 secs Inch worms 30 secs Spider-Man's 30 secs Supermans Dynamic stretches Strength/Skill Dead-Lifts 3-3-3-3-3 Workout prep 2 sets 3-5 HSPU Training (Met-con) For time Ascending/ Descending Ladder 10,9,8,7,6,5,4,3,2,1 1,2,3,4,5,6,7,8,9,10 Dead-Lifts (225/155) HSPU SUB HSPU On box Pike on Box…

2013 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