Monday, April 9 CrossFit Workout of the Day
I want to share some exciting news with you all! As most of you know, Allie Seligman has been with EVF and Row House for about 5 years. She has grown in her many roles at the company, from CC front desk, to UES Studio Manager, and most recently the Director of EVF and Row House Marketing and Communications.
Allie and her husband Scott have decided to relocate back to their roots, and will moving back to Arizona later this month. She will continue her role with the company, working remotely for the benefit of us all!
This is not a time to be sad that she is leaving NYC, but rather a time to celebrate her continued success with EVF and RowHouse! Please come and toast her and Scott as we send them off in EVF Row House style this Friday, April 13th at 7pm at The Daisy, located at 2nd Ave/85th St. See you all then!
— Nicole
Warm up
6 minutes:
10 snatch grip deadlifts
10 pass thrus
10 OHS
5 scap pull ups
5 Sotts press
Strength
Hang snatch + snatch
4 x (1+1)
Accessory
3 sets:
Single-leg deadlift w/ KB x 8/leg
Strict/weighted pull ups x 6-8
Conditioning
12 minute EMOM:
Minute 1 – 12/10 calorie row
Minute 2 – 5 thrusters (135/95)
Minute 3 – 40 double unders
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