Kristy shows off her “CrossFit hands”
The girls getting some pullups done
400 M Row and then…
5 rounds
20 Pullups
20 Burpees

Kari, Mario and Heath doing some bar work
5 Thrusters
7 Hanging Power Cleans
10 Sumo Deadlift High-Pull
Rounds in 20 mins

800 M Run
25 Box Jumps
50 Situps
75 Pushups
100 Double Unders
800 M Run

Bayan and Chris doing the wallballs
“Karen”
150 Wallballs
Welcome back from your Christmas day off!

The Christmas Crew after the WOD
Before….
400 M Run
25 Burpees
25 Pullups
25 Thrusters
25 Ring Dips
25 Wallball
25 Knees 2 Elbows
400 M Run

December 24th…. 8:30am
December 25th….Closed
December 31st…. 10:00am and 3:00pm
January 1st…. Closed
As the holidays come upon us, Joe and I would like to thank all of you who have made this such a great year for BLAST Fitness. We have enjoyed working with each and every one of you.
2009 will be nothing but a continuance of your hard work as well [...]

Lauren going strong
CrossFit Total
1 Rep max of:
Squat
Static Overhead Press
Deadlift
3 attempts per exercise with the highest from each being added together for your CFT.

Heath after being “done” by “Fran”
First shift of Saturday crew
Second shift following strong
Everyone had the choice of A or B workout….this was a blind choice!
A was chosen and “Fran” was the WOD
21-15-9
Thrusters
Pullups
I heard someone say, “That’s it!?” As they had never “met” “Fran” before this WOD. You can guess which photo might be him after [...]

John, Ralph and Kyle pulling through the WOD
50 Pushups
40 Pullups
30 Box Jumps
20 Pushpress
10 Burpees
20 Pushpress
30 Wallball
40 Situps

Justin pulling the BIG weight.
Deadlifts in preparation for Mondays’ CFT
5×5×3×3×1×1×1
Great Job to all!