Monday

3110

Monday evening deadlifters

10 Deadlift

15 Pushups

15 Situps

Rounds in 15 mins

March 4th, 2010 by admin | 1 Comment »

Saturday

photo

Justin getting the “rolling “Grace” going”

Rolling Grace

30 Rolling Thrusters to Jerk overhead

March 1st, 2010 by admin | 2 Comments »

Monday-Friday

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.

February 26th, 2010 by admin | 4 Comments »

Friday

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

February 22nd, 2010 by admin | 2 Comments »

Central Indiana Fire Academy

waynefire021810

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”.

February 19th, 2010 by admin | 1 Comment »

Thursday

021810

Mario and Bill swinging the kettlebells

50′ Resistance run

6 Pullups

12 Med-ball Pushups

18 Kettlebells

24 Squats

4 rounds

February 19th, 2010 by admin | 1 Comment »

Wednesday

021710
Bill after his WOD
 
800 M Row…
3 rounds of:
15 Med ball box jumps
15 Burpees
15 Pushpress
15 Body Row
February 18th, 2010 by admin | 1 Comment »

Tuesday

9-15-21
Situps
Hang power Cleans
Wallballs
Pushups

February 18th, 2010 by admin | 1 Comment »

Monday

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

February 16th, 2010 by admin | No Comments »

Friday

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

February 16th, 2010 by admin | 1 Comment »