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Hi Everyone! We know that many of you will be off of work on Monday and so we have a revised Memorial Day Schedule: CrossFit WODs 8AM WOD 9AM WOD 10AM WOD 11AM Open GYM We will be closing at noon. Have a great holiday weekend!

2013 05 23

Thursday 5/23/2013 Strength

By: EVF Performance 0

Floor Presses - work up to 3 sets of 5 with 80%Bentover barbell rows 4 x 8Kettlebell Skullcrushers 4 x 12

2013 05 23

Thursday 5/23/2013 WOD

By: EVF Performance 5 Comments

Warm up Mobility Coaches Choice Skill 15 minutes to work on Toes to bar / Hand stand push ups Workout prep 2 sets of 5 box jumps 5 KB Swings 5 T2B 2 HSPU Training…

2013 05 22

Memorial Day Murph and Why It Matters

By: EVF Performance 3 Comments

Some of you know my connection to this hero WOD. When people ask me how I first started CrossFit or how long I've been doing it, I respond in one of two ways depending upon my mood, the audience, and how much time I have to speak. I either casually…

2013 05 22

Wednesday WOD 5/22/2013

By: EVF Performance 2 Comments

Warm up Mobility: Coaches choice Tabata High Knees in place 8 sets of 20 secs on 10 secs rest Strength Romanian Dead-lifts 5 sets of 10 Build up to a heavy set of ten quality reps. No failing! Training: 3 Rounds for time 20 Reps Sumo Deadlift…

2013 05 21

Tuesday’s 5/21/2013 Strength Programming

By: EVF Performance 0

Tuesday 5/21/2013Box squat - work up to 3 sets of 5 with 80%Straight leg DL 4x8Planks 4 x 45 sec

2013 05 20

Tuesdays WOD 5/21/2013 Bench-mark “CINDY”

By: EVF Performance 6 Comments

Click here to check out Chris Spealer helping Christy Phillips on her butterfly pull up technique Warm up 400 Meter run with Med Ball Mobility: Coaches Choice 2 sets of 5 Pull-ups 5 push ups 5 air squats Training: Bench-mark "CINDY" 20 Minute AMRAP 5 Pull-ups 10 Push-ups…

2013 05 20

Monday 5/20 WOD

By: EVF Performance 3 Comments

Warm up Mobility Coaches choice 2 sets of 3 Push press w empty barbell 3 Burpees Strength Push press 3-3-3-3-3-3 Build up to a new 3rm Training 5min ascending ladder Push press (95/65lbs) Burpees 5min rest 5min descending ladder Push press (95/65lbs) Burpees -Start from one rep and…

2013 05 19

Saturdays WOD 2013 CrossFit games Regional WOD event 5

By: EVF Performance 1 Comment

Warm up Mobility coaches choice 3 sets 5 box jumps Workout prep Dead-lift 3 sets of 4-6 touch and go reps Build to the weight you will be using in the workout. Choose a weight that ensure you CANNOT do all sets of Deadlifts unbroken in the workout.…

2013 05 17

Friday 5/17/2013 Partner WOD “Till Death do us part”

By: EVF Performance 0

This workout is dedicated to all of our happy couple's who have tied the knot or who will be tying the knot this year! Enjoy :) Warm- up Medicine Ball progression 2 sets of 2 dead-lifts 2 shrugs 2 squats 2 Med ball cleans Dynamic stretches Training…

2013 05 16

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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