Nov. 3

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4 MIN AMRAP 10 AIR SQUATS 20 FLUTTER KICKS 30s SUPERDOG (15s L / 15s R) 100m RUN Metcon A: Metcon (No Measure) PART 1 SHUTTLE RUNS WITH SLAMBALL 10 S2S SLAMBALL THRUSTERS 30 YRD SHUTTLE SPRINT 10 S2S SLAMBALL THRUSTERS 30 YRD SHUTTLE SPRINT 10

3 November 2017

CrossFit Vitality – CrossFit Weightlifting A: Press Find 1RM Strict Press Weightlifting B: Thruster Find 1RM Thruster Gymnastics C: Push Ups Complete one max set of Push Ups Metcon D: Max Thrusters 95/65 (AMRAP – Reps) Complete a max set of Thrusters at 95/65 Workout of the Day FORK IN THE ROAD (Time) “FORK IN

Nov. 2

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH UP DOWNS W/M SIT-UPS S/L DEADLIFT X3 Metcon A: Metcon (No Measure) 8 MIN AMRAP STATIONS (WITH PARTNER) STATION 1 (AMRAP) 40 UP-DOWNS 40 W/M SIT UPS 40 YRD PLATE PUSH (45/25) STATION 2 5-10-15-20…. ALTERNATING S/L DL + SH PRESS WITH TORPEDO SQUAT

2 November

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day A: Metcon (4 Rounds for reps) IN TEAMS OF 3: 0:00 – 6:00 MAX CALS AIR BIKE 6:00 – 12:00 TEAM MAX LOAD OF: 3 TNG CLEAN AND JERKS 12:00 – 18:00 1-2-3-4-5-6-7… POWER CLEAN T2B BOX JUMP (30/24) *135/85 18:00 – 24:00 MAX

1 November

CrossFit Vitality – CrossFit Gymnastics A: Metcon (No Measure) GYMNASTICS SKILLWORK ADVANCED: SPEND 5M WORKING MUSCLE-UP/BMUP/C2B SKILLS THEN: 10M EMOM PICK NUMBER YOU CAN DO EACH ROUND RX: SPEND 5M ON STRICT PULLUPS – BEAT SWINGS – MOBILITY THEN: 10M EMOM PICK PULLUPS/JUMPING PULLUPS FOUNDATIONAL STRENGTH: SPEND 5M ON MOBILITY – BEAT SWINGS THEN: 10M

Nov. 1

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 4 T-SPINT TWISTS 10 AIR SQUATS 20s PUSH-UP PLANK HOLD 20s JUMPING JACKS Metcon A: Metcon (No Measure) COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 22M: 15 TORPEDO SQUATS WITH CHEST PRESS 15 W/M SIT-UPS 15 SEC PUSH-UP PLANK HOLD (1/2

31 October

CrossFit Vitality – CrossFit Weightlifting A: Deadlift EMOM (AMRAP – Rounds) EMOM FOR 9 MINUTES MIN 1: 10 DEADLIFTS MIN 2: 5 DEADLIFTS MIN 3: 3 DEADLIFTS MIN 4: 10 DEADLIFTS MIN 5: 5 DEADLIFTS MIN 6: 3 DEADLIFTS MIN 7: 10 DEADLIFTS MIN 8: 5 DEADLIFTS MIN 9: 3 DEADLIFTS *225/125 (RX) *205/105 (MASTERS/SCALED)

Oct. 31

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4 MIN AMRAP 6 ACTIVE LUNGES 6 AIR SQUATS 20 HILL RUNNERS 100 YRD RUN Metcon A: Metcon (No Measure) WORKOUT 1 EVERY 2 MIN FOR 12 MIN RX 12 PICK-UPS 12 SQUAT JUMPS 30 HILL RUNNERS (MAX EFFORT) RX+ 12 SINGLE ARM PICK-UPS 12 LATERAL

Oct. 30

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 4 T-SPINE TWISTS 4 INCH WORMS 8 CRISS CROSS FLOOR TOUCH 8 BURPEES/UP-DOWNS Metcon A: Metcon (No Measure) FIGHT GONE BAD + 1 MIN 1: C.C. FLOOR TOUCH MIN 2: ABMAT SIT-UPS MIN 3: TORPEDO SWINGS (30/20) MIN 4: BURPEE/UP-DOWN STEP-UPS (24/20) MIN

30 October

CrossFit Vitality – CrossFit Weightlifting A: Push Press (Find 1RM Push Press) Weightlifting B: Push Jerk (Find 1RM Push Jerk) Gymnastics C: Handstand Push-ups (Find 1 Max Set of U/B Hand Stand Pushups) 1. SET THE CLOCK TO 18M COUNTING DOWN AND THIS SHOULD BE ENOUGH TIME TO COMPLETE A, B, AND C. 2. IF

Oct. 28

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4 MIN AMRAP 5 UP-DOWNS 5 SQUAT JUMPS 10 CC FLOOR TOUCH 20s STONE CHAIR Metcon A: Metcon (No Measure) 25 MIN AMRAP W/ PARTNER (SOLO OPTIONAL) STATION 1 40 SLAMBALL PARTNER ROLLS (30/20) 30 SLAMBALLS 20 CALS ROW X2 RX+ 20 CAL AIR BIKE STATION

28 October

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200m Run 1 Round of Cindy (Beat Swings Instead of Pullups) 10/10/10 Plank Work 5 Press-ups 200m Run 1 Round of Cindy 10 T-Spine Twist 5 Lunge Twist Each Side Metcon A: Metcon (Time) Station 1: 1 Round For Time (8m Cap) Prowler Shuttle (0-20-0-40-0) (90/50)

Oct. 27

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH W/M SIT UPS AIR SQUATS BURPEES X3 Metcon A: Metcon (No Measure) 25 MIN AMRAP WITH PARTNER PART 1 2000m/1600m ROW (GUYS/GIRLS) *GUYS MUST SWITCH EVERY 250m *GIRLS MUST SWITCH EVERY 200m THEN PART 2 100 WINDMILL SIT-UPS 80 SLAMBALLS (30/20) 60 PARTNER SLAMBALL

27 October

CrossFit Vitality – CrossFit Workout of the Day FIGHT GONE BAD V3.1 (AMRAP – Reps) “FIGHT GONE BAD V3.1” STATION 1: AIR BIKE STATION 2: DEADLIFT (185/105) STATION 3: SKI-ERG CALS STATION 4: OVER THE BOX JUMPS (24/20) STATION 5: HSPU1. 3 ROUNDS 2. IF MORE THAN 20 PEOPLE IN CLASS, PUT A ROWER OUT

Oct. 26

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 10 SQUAT JUMPS 10 SINGLE LEG TUCK UPS 20 LATERAL LUNGE JUMPS 20 HIGH KNEES 100 YRD RUN Metcon A: Metcon (No Measure) 27 MIN RUNNING CLOCK 0-4 MIN AMRAP 10 D-O-I-U 20 LATERAL LUNGE JUMPS 4-6 MIN REST 6-16 MIN 10-20-30… TOE