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Tues 9/10/2013 WOD

Warm up 2 Mins Jump rope 2 Min Double under practice Mobility Mash up with barbells http://youtu.be/e0tvXCcLiSw LAX ball on Scap and traps 2mins on each Shoulder mobility with bands Workout Prep 3 sets of 5 ring dips/ 10 Push ups 10 KB swings 20 Double under Training…

2013 09 09

Monday 9/9/2013 WOD

By: EVF Performance 1 Comment

Warm up 600 Meter run 3 Rounds of "CINDY" 5 strict Pull ups or 10 Ring rows 10 Push ups 15 Air squats Dynamic Stretches Strength/Skill Push Press 3-3-3-3-3 establish a 3 RM Push Jerks 1-1-1-1-1 Build to a heavy single push Jerk Training (Met-con) 8…

2013 09 08

Sunday 9/8/2013 WOD

By: EVF Performance 0

Warm up 400 meter run Mobility work LAX Ball on 2 Mins on each scapula Foam roll Quads, hip flexors, IT bands and Lats 3 mins on each side Shoulder mobility with bands Hip mobility and Dynamic Stretches Training (Met-con) "TABATA Oh My" 8 Rounds of 20 secs AMRAP 10…

2013 09 07

Saturday 9/7/2013 WOD

By: EVF Performance 0

Warm up 600 meter partner run while passing med ball to each other 3 sets of 10 Air Squats 10 Push ups 10 Ring rows/ 5 Strict pull ups Dynamic stretches Training (Met-con) WOD 1 5 Min AMRAP in Teams of two Max cal Row 30 secs on…

2013 09 06

A letter from Coach Charlie

By: EVF Performance 4 Comments

Back in January, I walked into EVF looking for a place to train. I had just retired from playing hockey and everyone I was close to was peppering me with the "well what are you going to do for the rest of your life?" question. I had about as many…

2013 09 06

Friday 9/6/2013 WOD

By: EVF Performance 5 Comments

Warm up 10 Junk yard dogs with a Partner With a PVC pipe 10 Pass Thru's 10 Over Head Squats Shoulder traction with bands Dynamic Stretches Strength/Skill Snatch Take 20 Mins to find a new 1 RM 5-4-3-2-1-1-1 Training (Met-con) "The Chuck Hustle" 5 Rounds 10…

2013 09 05

Thursday 9/5/2013 WOD CMC Pit WOD

By: EVF Performance 3 Comments

Warm up Time Est: 15 Mins 600 meter Med ball Run 3 sets of 10 Med Ball Burpees 10 Russian Twist 10 Med Ball Cleans Dynamic Stretches Strength/Skill Time est: 20 Mins Strict Over Head Press 3-3-3-3-3 Super set with Wall Sits w Med ball (20/14) 30-60…

2013 09 04

Wed 9/3/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 sets of 10 Box Jumps (20 or lower) 10 Ring Rows to chest or 5 strict pull ups 1 min plank Dynamic Stretches Strength/Skill HSPU/ Kipping Practice Training (Met-con) 15 Min AMRAP 40 Pull ups 30 Wall balls (20/14) 20 SDHP (75/55) 10 HSPU…

2013 09 03

Tuesday 9/3/2013 WOD

By: EVF Performance 2 Comments

Warm up 1 Mile run 2 Sets of 10 Air Squats 10 Push ups 10 Ring rows/ 5 Strict pull ups Dynamic Stretches Strength/Skill 5 Sets of Bear Complex 1 power clean 1 Front Squat 1 push press 1 Back Squat 1 Push press Rest 2-3 mins between…

2013 09 02

Sat 8/31/2013 WOD Hot Shots 19

By: EVF Performance 0

Saturdays WORKOUT OF THE DAY. https://hotshots19.crossfit.com/ CROSSFIT'S MEMORIAL WOD Show your support by attending the memorial event in Prescott, or host the workout locally on August 31st and donate onlAUG 31 "Hotshots 19" Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400…

2013 08 30

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter