Fire candidates getting some morning squats in

The Central Indiana Fire Academy class has completed their on-ramp program and are full steam ahead into their CrossFit journey. So far they’ve met “Fran” and “Fight Gone Bad”. All made great improvements over their initial WOD which was 200 M Row, 15-12-9 Pushups, Body Rows and Squats, 200 M Row. Everyone cut at least 30 seconds off their time and some more than a minute! Great job to all in the class and keep up the hard work!

Matt, Justin, Tim and Mitch.

Morning burpees…..yay burpees!!!

6 Overhead Squats

8 Burpees

10 Situps

Rounds in 20 mins

15 Body Rows
15 Kettlebells
15 Pushups
Rounds in 15 mins

20 Knees to Elbows
20 Wallballs
20 Pushups
20 Lunges (10 each leg)
4 rounds

21-15-9

Sumo-Deadlift High pull

Hang Power Cleans

Pushpress

Jake getting some work done

2 Mins Clean and Jerk

30 seconds rest

2 Mins Shuttle run

30 seconds rest

4 rounds

“Fran”
21-15-9
Thrusters
Pullups

“Crazy 8’s”
8 Squats
8 Pushups
8 Box Jumps
Rounds in 20 mins

Front Squats
5×5x3×3x1×1

Eric ready for the situps….preseason isn’t far away…

15 Body Rows
15 Wallballs
15 Burpees
15 Situps
Rounds in 20 mins