Upper East Side

Good bye June and hello July! EVF CFUES  is Getting hot folks!

Congrats to our very own row team who took FIRST place at the Row strong for Boston rowathon held at Reebok 5th ave this past Sunday.

Pics to come!

We are so proud of you all!

Warm up

2 mins jump rope singles

5 mins double under practice

20 wall balls

20 band pull aparts

Strength

Strict over head press

Level 2 (advance)

5-4-3-2-2-2

50%-60%-70%-80%-85%-90%

Level 1 (beginner)

build up to a challenging set of 2 reps

Training

Level 2

30 Wall ball buy in (20/14)

Then complete the following for time

40 Push ups

40 Double unders

30 Push ups

40 double unders

20 Push ups

40 Double unders

30 Wall ball Cash out (20/14)

Level 1

20 Wall ball buy in (14/12)

Then complete 3 rounds of time of

20 push ups

120 single’s with jump rope

20 wall ball cash out (14/12)

Our AWESOME Rowers!

Here is your team CFUES

Paul “Thunder ” Kegelman

Shae ” Dont play” Mackey

Bruce “Blue Steel” Moreau

Stephanie” The hammer” Demperio

Jason “Flash” Fleischer

Vincent ” The french connection” Kienast

Stephan ” Swift” Sihan

Rahul ” Rip cord” Raina