23 OCTOBER

CrossFit Vitality – CrossFit Strength/Skill THE TRIPLET (3 Rounds for time) 3 ROUNDS FOR TOTAL TIME: “THE TRIPLET” MEN 12 CAL AIR BIKE 10 CAL SKI 8 CAL ROW WOMEN 7 CAL AIR BIKE 7 CAL SKI 7 CAL ROW REST 4:00 B/W 1. COACH CONTROLS REST AND STARTS HEATS TOGETHER. 2. STAGGER HEATS OF

Oct. 23

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4 MIN AMRAP 4 BURPEES/UP-DOWNS 10 AIR SQUATS 10 IN & OUTS 20s PUSH-UP PLANK HOLD Metcon A: Metcon (No Measure) 7 MIN AMRAP STATIONS REST 2 MIN B/T STAITONS STATION 1 10 TORPEDO TWISTS 20 YRD REV. BEAR CRAWL 30s PUSH-UP PLANK HOLD (TORPEDO WT.

Oct. 21

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 3:30 MIN AMRAP 10 V-UPS 10 DC CRUNCHES 20 KNEES TO ELBOWS IN PUSH-UP POSITION Metcon A: Metcon (No Measure) 25 MIN AMRAP *1 ROUND AT EACH STATION FOR 25 MIN STATION 1 10 BROAD JUMPS (MAX EFFORT) 10 BURPEES/UP-DOWNS TO BAR TOUCH 15/12 CAL ROW

Oct. 21

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 2 Rounds: 200m Run (Outside) 5 Air Squats / 5 Jump Squats 10 Lunges / 10 Plyo Lunges 10 Pushups / 10 Plyo Pushups Metcon A: Metcon (AMRAP – Rounds and Reps) 14m AMRAP: 3-6-9-12-15-18-21-24-27-30-33…. Front Squats (135/85) Toes To Bar Cal Ski1. Break up between

Oct. 20

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH CC FLOOR TOUCH W/M SIT UPS INCH WORMS X3 Metcon A: Metcon (No Measure) 2 MIN AMRAP STATIONS REST 30s B/T STATIONS X2 CYCLES 1 CAL BIKE 2 CAL ROW 3 SLAMBALL OVER THE SHOULDER (30/20) RX+ (50/30) 4 W/M SIT-UPS RX+ W/M SIT-UPS

20 October

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) COMPLETE 2 ROUNDS NOT FOR TIME: 6 TURKISH GET-UPS (3 EACH ARM) MAX SET (-1) OF MUSCLE-UPS/C2B/CHIN OVER THE BAR/RING ROW HOLDS 20 COSSACK SQUATS ON SLIDERS (10 EACH LEG) 30 SECOND HOLLOW HOLD1. STAGGER CLASSES TO START AT DIFFERENT STATIONS. 2. GOAL IS QUALITY OF MOVEMENT

Oct. 19

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 10 SHOULDER TAPS 10 BICYCLE CRUNCHES 10 FRONT TO BACK BUNNY HOPS 10 ALTERNATING S/L DEADLIFTS 20s JUMPING JACKS Metcon A: Metcon (No Measure) 25 MIN AMRAP WITH PARNTER “I GO YOU GO” *BUY IN: 100 MEDBALL PARTNER ROLLS (IN PUSH-UP PLANK POS.)

19 October

CrossFit Vitality – CrossFit Metcon A: Faces Of Death (Time) WITH A PARTNER COMPLETE THE FOLLOWING FOR TIME: 150/100 CAL SKI 400M SB RUN 150/100 CAL ROW 400M SB RUN 150/80 CAL BIKE1. MEN’S PAIRS GO IN ORDER WRITTEN. WOMEN’S PAIRS DO ROW FIRST, RUN, THEN SKI, RUN, THEN BIKE. 2. SCORE IS TOTAL TIME

Oct.18

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4M AMRAP: 3 BURPEES 6 DC CRUNCHES 9 AIR SQUATS 100M RUN Metcon A: Metcon (No Measure) 20M AMRAP: BUY-IN: FEMALES – 25 CAL ROW (18 CAL BIKE RX+) MALES – 25 CAL BIKE (40 CAL BIKE RX+) 100 TOE TAPS ON TORP 80 TORP DC

18 OCTOBER

CrossFit Vitality – CrossFit Weightlifting A: “KEEP THE CHANGE” (3 Rounds for weight) 18M TO FIND: 1 DL 2 HANG SQUAT CLEAN 2 1&1/4 FRONT SQUAT 1 SHOULDER TO OHD1. SCORE IS HEAVIEST 3 LOADS LIFTED IN 18M. 2. ANY MISSED REPS, COMPLETE 4 OVER THE BAR BURPEES BEFORE NEXT ATTEMPT. Metcon B: PRESSURE (Time)

Oct. 17

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4 MIN AMRAP 10 LATERAL LUNGE JUMPS 10 LATERAL BEAR CRAWL STEPS 20 SINGLE LEG SIDE TO SIDE HOPS (10L/10R) 20s STONE CHAIR (NO WT.) Metcon A: Metcon (No Measure) TABATA MASH X8 ROUNDS LATERAL LUNGE JUMPS D-O-I-U BICEP CURL TO CHEST PRESS LATERAL BEAR CRAWL

17 OCTOBER

CrossFit Vitality – CrossFit TABATA TUESDAY A: Metcon (3 Rounds for reps) A. OVER THE BOX JUMPS (24/20) B. POWER CLEANS (115/75) C. DU’S1. COMPLETE 8 ROUNDS OF TABATA AT EACH STATION BEFORE MOVING ON. 2. IF NEED TO STAGGER AT DIFFERENT STARTING SPOTS, HAVE THEM PARTNER UP AND START HALF ON BOX JUMPS AND

16 OCTOBER

CrossFit Vitality – CrossFit Weightlifting A: 15RM OHS (AMRAP – Rounds and Reps) FIND 15 REP MAX OVERHEAD SQUAT1. SCORE IS LOAD LIFTED / BW. 2. IF GREATER THAN 1, ROUNDS AND REPS, IF LESS THAN 1, REPS 3. 15M RUNNING CLOCK Metcon B: “DURACELL” (AMRAP – Rounds and Reps) WITH A PARTNER: WITH AN

Oct. 16

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4 MIN AMRAP 3 INCH WORMS 10 AIR SQUATS 10 W/M SIT-UPS 10s HALF HIGH KNEES Metcon A: Metcon (No Measure) 25 MIN AMRAP 20-16-12 SINGLE ARM TORPEDO PICK-UPS THRUSTERS WITH TORPEDO REST 2 MIN 20-16-10 HIGH KNEES WITH TORPEDO OHD HOLD TORPEDO FACING SQUAT JUMPS

14 October

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200M RUN THEN 2 ROUNDS OF: 10 YARD LUNGES 10 YARD BROAD JUMPS JOG AROUND RED RIG 10 BACK SQUATS 10 GOOD MORNINGS 10 SOTTS PRESS Metcon A: Metcon (Time) ​With A Team of 4: 100 Bar-Facing Burpees (1 Person Works) 80 Deadlifts (185/115) 60 Heavy