CrossFit BLAST Fitness Blog

Lori, Kristie, Marisol, Chris, Rachel, Brian and Tim starting off 21-15-9 Wallballs Sumo Deadlift Highpull Knees to Elbows

15 Hang Squat Cleans 30 Pushups 5 Rounds Courtesy of crossfitfootball.com

Back Squats 3x3x3x1x1x1

5 Pullups 10 Pushups 15 Double Unders (45 singles) Rounds in 12 mins

21-15-9 Benchpress Ring Dips

Deadlifts 3x3x3x1x1x1

Evening class getting the situp/pushup reps done 400 M Run 30 Situp/Pushup 20 Kettlebells 150 M Run 10 Tire Flips 20 Walking lunges (each leg) 150 M Run 5 Pullups 2 Rounds

20 Pushpress 10 Burpees 20 Jumping Squats 4 Rounds

John preparing the kids class for their evening fun

Evening class going overhead 15 Overhead Squats 10 Med Ball Pushups 5 Body Rows Rounds in 15 mins