7 March 2013 – STRENGTH – Squat 3’s
STRENGTH Workout of the Day MAIN EVENT: 1) Squat (3's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3 - 60% x 3 Set 4 - 70% x 3 Set 5 - 80% x 3 Set 6 - 90% x…
2013 03 06
Workout of the Day A. Every Minute on the Minute for 10 Minutes Complete: 3 Front Squats @ 60-70% of 1RM (2 second hold "in the hole") 6 Pull-ups B. 30 (15 per leg) - 20 (10 per leg) - 10 (5 per leg) front rack weighted…
2013 03 06
Workout of the Day A. Take 20 minutes to build up today's 5 Rep Max Overhead Press B. In teams of two, with partners starting at different stations, complete five full rounds each for time of: 250 meter row Max Effort Burpees Partner A rows 250 meters…
2013 03 05
An Ode to The Open BY: James "Yea Buddy" Quigley Are you ready for the Open? The Crossfit 2013 Open games start this week! First workout will…
2013 03 05
CIVILIAN MILITARY COMBINE MEET UP
Hey EVF'ers, Next Tuesday March 12, EVF/CrossFit Upper East Side will be hosting a CMC (Civilian Military Combine) Meet-up at 7PM. What is a CMC Meet-Up you might ask? This is a 50 minute class/workout that allows all athletes to participate in the actual CMC PIT that will be…
2013 03 05
5 March 2013 – STRENGTH – Floor Press 5’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (5's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all of…
2013 03 04
Workout of the Day A. Take 15-20 minutes to work up to today's 5 Rep Max Back Squats B. Complete rounds of 12-9-6 reps for time of: Deadlifts (75% of 1Rm) Box Jumps (24"/20") Chest-to-Bar Pull-Ups
2013 03 04
Workout of the Day A. Take 15 minutes to find today's 3 rep max weighted chin up B. Seven rounds for time of: 7 Handstand Push-ups 7 Burpees 7 Ring Dips 7 Pull-ups
2013 03 03
Three announcements: 1) SIGN UP FOR THE OPEN ASAP HERE: http://games.crossfit.com/Our affiliate name is "CrossFit Upper East Side." We start workouts after Wednesday night when the first is announced! Stay tuned for details! 2) Paleo Challenge. Keep your sheets up to date and be ready to hand in on Monday, March…
2013 03 03
2013 03 03