Ladder 1-10 For Time 20 min cap (Comp) Burpee Pull-ups Squat Clean Thrusters 95/135 (Fitness) Burpee Pull-ups Squat Clean Thrusters 65/95 (Bootcamp) Burpee Pull-ups Squat Clean Thrusters @ manageable weight

August Long Weekend Hours: Friday – Regular Hours Saturday – Regular Hours Sunday – 11am CFBootcamp in West Van Monday – 11am CFBootcamp in West Van Have a great long weekend!

   For Time (Comp) 12-9-6-3 Deadlifts 225/315 Toes to Bar (Fitness) 12-9-6-3 Deadlifts 135/225 Toes to Bar (Bootcamp) 12-9-6-3 Deadlifts @ manageable weight Leg Raises

  AMRAP 15 Minutes Teams of 2 Divide work evenly with one athlete working at a time. (Comp) 20 Alternating KB Snatches 1/1.5p 80 Double Unders (Fitness) 20 Alternating DB Snatches 35/50 60 Double Unders (Bootcamp) 20 Alternating DB Snatches @ manageable weight 80 Single Skips

   5 Rounds For Time (Comp) 5 Muscle Ups 5 Strict Handstand Push-ups 5 Burpee Box Jumps 20"/24" (Fitness) 5 Chest to Bar Pull-ups 5 Ring Dips 5 Handstand Push-ups 5 Burpee Box Jumps 20"/24" (Bootcamp) 5 Pull-ups 5 Ring or Box Dips 5 Push-ups 5 Burpee Box Jumps or Steps 20"

   For Time (40 min cap) (Comp) 1 Mile Run 40 KB Swings 1.5/2p 40 Walking Lunges 40 Push-ups 800m Run 20 KB Swings 20 Walking Lunges 20 Push-ups 400m Run 10 KB Swings 10 Walking Lunges 10 Push-ups 200m Run (Fitness) 1 mile Run 40 KB Swings 1/1.5p 40 Walking Lunges 40 Push-ups 800m [...]