EVOLVE KIDS CLASS ages 5-12 Wednesday 4.15 - 5.00pm EVOLVE TEENS CLASS ages 12-17 Friday 6-7pm CALL 0422 755 099 TO BOOK YOUR CHILDS SPOT! EVOLVE KIDS. Keep your kids' active and feeling great. Help them develop healthy habits and to enjoy working out, with our experienced and friendly instructors. EVOLVE KIDS sessions include boxing, gymnastics, body weight exercise, fitness drills, a wide range of general skill development and lots of fun & games we create an environment where exercising becomes an enjoyable experience. EVOLVE TEENS. Keeping teenagers active not only promotes great health and fitness but also encourages overall wellbeing. EVOLVE Teens offers functional high intensity exercise for growing bodies including methods from both EVOLVE CrossFit & EVOLVE Thai Kickboxing classes. Our trainers are highly skilled professionals that provide a fun & safe environment for teens to stay healthy, gain confidence & meet new friends.

🌟NEW YEAR - NEW START🌟 25% OFF unlimited memberships no joining fee- no lock-in contract Call 0422755099 for your free trial NOW *t&c apply

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Happy New Year! Let's make 2017 Awesome! 🎉 Being a public Holiday tomorrow, Monday 2 January 11am CLASS ONLY is running but all welcome and bring the kids too 😊 Looking forward to seeing everyone for the New Year & hope you all had a nice break.

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EVOLVE PLAYGROUP class just a little more nuts with school holidays today!!

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That was a tough one!!.... Great work so far today. Great to see it all starting to gel with our new girls too 👊🏼 WOD 0712 WEDNESDAY 7th December WARM UP Shrug x 5 High Pull x 5 Power Turn Over x 5 High Hang Power Clean x 5 Power Clean form ground x 5 - Short Rest Then - Hold Front Rack Dip 10 seconds Push Press x 5 Find your split jerk landing position Drop Jerk x 5 Full split Jerk x 5 STRENGTH 2 Clean Pulls (not high pull) + 1 Clean & Jerk. (EMOM 12) Use 85% of 1RM C&J METCON (Time) 2 Rounds 30 Double Unders 15 Power Cleans 50/35 30 Sit-ups 15 Shoulder to Overhead Rx+ 60/45

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PARTNER FRIDAY!!!! WOD 2511 FRIDAY 25th NOVEMBER WARM UP Junk yard dog the stick game METCON (Time) Partner WOD: With a partner, any way you would like complete: -100 Partner Over Burpees (one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick your partner!) -100 Partner Wall Balls -100 Partner Sit Ups w/ Wall Ball -1km Run with Wall Ball (both run the mile, trade the ball as needed)

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9.30am totally smashed it! 👊🏼 see you soon Playgroup class 😉

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Yesterday's EVOLVE Playgroup class. With the rain pouring down outside, made for just a little bit of chaos inside! Great fun though... WOD 2311 WEDNESDAY 23rd NOVEMBER WARM UP 10 black band strict press (front rack to overhead) 5 front rack dips against the wall -Then- 1 round with PVC, 1 round with BB 5 Push Press (dip, drive) 5 Drop Push Jerk 10 Push Jerk (dip, drive, dip) STRENGTH Push Jerk (1RM) METCON (AMRAP - Rounds and Reps) 2,4,6,8,10,12,14,16.......reps of Push Jerks 100m run between each set until failure when finished 10m bear crawls with 3 Burpees at each end until everyone is finished!

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Awesome effort today from everyone...lots of rowing!!! WOD 2411 THURSDAY 24th NOVEMBER WARM UP 200m Run 10 Squats 10 Ring rows 10 Push ups 10 Situps 10 Burpees STRENGTH/SKILL 2k Row (Time) Max Effort 2k Row METCON Row, Pull & Climb Partner WOD (AMRAP - Reps) 18min AMRAP For total reps. 0:00 - 4:00 Partner 1 rows 400m While Partner 2 does AMRAP of Pull Ups **Athletes swap places with their partner every time they hit 400m** 4:00 - 8:00 Partner 1 rows 400m While Partner 2 does AMRAP Rope Climbs **Athletes swap places with their partner every time they hit 400m** 8:00 - 10:00 REST FOR 2 MINUTES 10:00 - 14:00 Partner 1 rows 400m While Partner 2 does AMRAP of Pull Ups **Athletes swap places with their partner every time they hit 400m** 14:00 - 18:00 Partner 1 rows 400m While Partner 2 does AMRAP Rope Climbs **Athletes swap places with their partner every time they hit 400m**

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WOD 1811 FRIDAY 18th NOVEMBER METCON (Time) Partnered Chipper - in order as fast as possible: 100 Walking Lunges 90 Double Unders 80 Sit Ups 70 Wall balls 20/14lbs 60 Box Jumps 24/20" 50 KB Swings 24/16kg 40 Push Ups 30 Ring Dips 20 Ball Slams 15kg 10 Pull ups Rx+ 30/24" - 32/24kg Add wallball hold to walking lunges & sit ups. Only one partner can work at a time. Partners can break up reps between them as desired.

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WOD 1711 - THURSDAY 7th NOVEMBER WARM UP 2 Rounds of: Run 200m 6 Burpees 6 Samson Stretch 6 Air Squats 6 Pushups STRENGTH/SKILL 1-Mile Run (Time) Max Effort 1-Mile Run METCON Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Bubbas enjoying Evolve Playgroup this morning just as much as their mums!