CrossFit – Mon, Aug 11
Ladies night at Ulta Salon – Thursday 8/14  5-7pm.  Deep condition treatment, blow out and style $45.  Only 6 spots available, text Lori to RSVP 510-825-5913StrongHer than the rest – kicks off 8/18.  It's our next Small Group Specialized Training  for Women only.
The group maxes out at 6, so reach out to Lori or Ty asap to claim your spot.
This is a MetFix Method Program and is separate from a CrossFit membership.
M,W,F 10:30–11:30am

Whiteboard

The Monday Fix

Warm-up

10 PVC pass thrus

10 Round the world

Samson

Runners Lunge

Side Lunge

Inch Worm

2x

5 Shoulder press

5 push press

5 push jerk

3 Front Squat

Kneeling Lat stretch

Push Jerk (7×1 record heaviest 1)
Metcon (AMRAP – Reps)

Tabata (1 min rest between exercises)

  1. Burpees
  2. Wall Ball
  3. Grasshoppers

  4. Hollow Rocks

    score total reps

Cooldown
  1. 3 position scorpion
  2. Couch
  3. up/down dog
  4. Prone shoulder