For Time (Comp & Fitness) “Nancy" 5 Rounds 400m Run 15 Overhead Squats 65/95 (Bootcamp) "L'il Nancy" 3 Rounds 400m Run 15 Overhead Squats@ manageable weight

5 Rounds For Time (Comp) 10 Thrusters 95/135 10 Burpees Over The Bar (Fitness) 10 Thrusters 65/95 10 Burpees Over The Bar (Bootcamp) 10 Thrusters @ manageable weight 10 Burpees Over The Bar

Teams of 2 For Reps Divide work evenly with 1 athlete working at a time. (Comp & Fitness) 3 minutes of Push Press 65/95 1 minute Rest 3 minutes of Russian Twists 14/20 1 minute Rest 3 minutes of Goblet Squats 1p/1.5p 1 minute Rest 3 minutes of V-sits 1 minute Rest 3 minutes of [...]

It’s so busy that we have added another two classes to our West Vancouver schedule! We will be running a 6am CFBootcamp class every Tuesday and Thursday effective November 4, 2014! Yay!

3 Rounds For Time (Comp) 3 Bar Muscle Ups 10 Box Jumps 24"/30" 50 Double Unders (Fitness) 6 Chest to Bar Pullups 10 Box Jumps 20"/24" 50 Double Unders (Bootcamp) 6 Pullups 10 Box Steps/Jumps 20" 50 Single Skips/Double Unders

EVOLUTION BC ANNIVERSARY/HOLIDAY PARTY Members + Significant Others When: 7:30pm, Saturday December 13, 2014 Where: The Kingston Taphouse & Grille Theme: Formal Attire (dress to impress!) Tickets: $25 per person (includes appetizer buffet) *Ticket required for entry*   Sell Tickets Online through Eventbrite

For Time (Comp & Fitness) Buy In 400m Run Then 3 Rounds 25 Double Unders 20 Wall Balls 14/20 15 Sit-ups 10 Pullups 5 Ring Dips Then Cash out 400m Run (Bootcamp) Buy In 200m Run Then 3 Rounds 25 Single Skips 20 Wall Balls @ manageable weight 15 Sit-ups 10 Pullups 5 Box Dips [...]

Only 4 more days until Halloween! Don't forget to dress up on Friday, October 31st. Prizes go out to best dressed!