Monday evening deadlifters

10 Deadlift

15 Pushups

15 Situps

Rounds in 15 mins

Justin getting the “rolling “Grace” going”

Rolling Grace

30 Rolling Thrusters to Jerk overhead

Monday
5 burpees
10 Knees to Elbows
20 Kettlebells
25 Situps
5 rounds

Tuesday
“Cindy”
5 Pullups
10 Pushups
15 Squats
Rounds in 20 mins

Wednesday
“Jeremy”
21-15-9
Overhead Squats
Burpees

Thursday
25 Wallball
25 Pushups
25 Situps
25 Pushpress
3 rounds

Friday
5 times overhead, any method
7 Pushups
9 Box Jumps
Rounds in 12 Minutes

Sorry for the lack of posts this week. The full time job has kept us both busy. Thanks to all who stepped up and helped out with classes this week and crawled out of bed in the early morning hours to help train the Central Indiana Fire Academy recruits.

150 M Run
10-9-8-7-6-5-4-3-2-1
Power Snatch
Med Ball Slams
Ring Dips
500 M Row

Central Indiana Fire Academy recruits practicing the pushpress

BLAST Fitness has been chosen to instruct the recruits from The Central Indiana Fire Academy in their physical fitness throughout their 19 week course. The recruits are currrently being put through the “on ramp” program in their first two weeks and are getting their share of knowledge and workouts in thus far. CrossFit has convinced yet another public institution of the importance of  “functional fitness”.

Mario and Bill swinging the kettlebells

50′ Resistance run

6 Pullups

12 Med-ball Pushups

18 Kettlebells

24 Squats

4 rounds

9-15-21
Situps
Hang power Cleans
Wallballs
Pushups

6 Deadlifts (m-225, w-155)
8 Pullups
10 Box Jumps
Rounds in 20 mins

20 Pullups
30 Pushups
40 Lunges (20 each leg)
50 Situps
4 rounds