Hope your Canada Day was full of family, friends, BBQ's and fireworks!  For those not leaving us for cottage country, we are back to regular hours today and Saturday so come have some weekend fun!

Cosmopolitan Primal Girl caught up with our Paleo King and Queen.  Find out their secrets to success! They are "Today's Awesome!"

Movement Prep: A1. T-Spine Mobility A2. Y's x12 A3. 4 Cast Wall Walks

Strength: A1. Dumbbell Press 4 x 8-10, rest 60 sec A2. Ring Rows 4 x max, rest 90 sec

Metcon: As Many Rounds as Possible in 10 mins of:

  • 10 Burpees
  • 10 Pull-ups

Strength Athletics:

A1. Barbell Press 4 x 2-4, rest 90 sec A2. Chin-ups 4 x 4-6, rest 2 min (grip with palms facing you)

B1.  Metcon with Group

C1. Powel Raise 3 x1 2-15 [4020] - rest 60 sec C2. Seated External Rotation 3 x 12-15 [4020] - rest 60 sec C3. Front Plank 3 x 90 sec - rest 60 sec