Eric Von Frohlich

It is with the heaviest of hearts that we announce that Eric Von Frohlich, founder of EVF Performance & CrossFit Upper East Side, has passed away.

Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch

Warm up

2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats

Clean Complex

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses

Split Jerks

10 min EMOM:
1 split jerk at 60-70% of 1RM

Community WOD (EVF360 & Crossfit)

For time, in teams of 2, splitting as desired:
750m/600m row
80 double DB hang clean and jerks 50/35 lbs
750m/600m row
80 double DB farmers lunges steps 50/35 lbs
750m/600m row

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings

Box squats

3 sets of 5 at 60-70% of your back squat 1RM

Warm up

3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS

Sumo Deadlift

Warm up

3 rounds of:
10 cal row
5 yoga pushups
10 cal ski
5 air squats

Endurance

Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch

Warm up

2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats

Clean & Squats