CrossFit BLAST Fitness Blog

25 Wallballs 25 Pushups 25 Situps 25 Pushpress 3 Rounds

400 M Run 30 Thrusters 30 Body Row 150 M Run 20 Pushpress 20 Knees 2 Elbows 400 M Run 10 Box Jumps 10 Burpees

400 M Run 10-9-8-7-6-5-4-3-2-1 Situps Deadlifts Handstand Pushups 400 M Run

Lauren, Grant, Mat and Rachel doing the pushups Crazy 8′s 8 Squats 8 Pushups 8 Box Jumps AMRAP in 20 mins

“Justin R.”  10 Pullups 10 Ring dips 10 Rounds

Keagan Alyssa Shepherd came into the Shepherd and BLAST family at 10:52pm on April 4th. Keagan weighed in at 7lbs 15ozs and was 22inches long.

1 Min Wallball 1 Min Sumo Deadlift Highpull 1 Min Box Jump 1 Min Pushpress 1 Min row count total reps from first 4 and calories from row. 3 rounds with 1 min rest between

15 Ring Pushups 15 Front Squats 15 Pullups AMRAP in 15 mins

Safe travels and good luck to John as he heads to California for his CrossFit Kids certification.

“Grace” paid a visit today and left a trail of people in her wake. 30 Clean and Jerk for time 135lbs Men 85lbs Women