Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Banded Partner Runs: Forward/Backward/Side-L/Side-R 2xGym Lengths (P1 Completes All 4 and then switches) – 60s Rest TMC: 2×12 (30s) PVC Series: PT/OHS/SOTS 2x10e (Slow Tempo – 30s Rest) Strength/Power Overhead Squat (8@Bar, 5@50%, 2@60% Then 4×3@70-80% *90-120s Rest) or HBD WT ALL PRETTY Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride 3 Minute Tabata: Speed Skaters + High Plank PVC Good Morning/Air Squat/Pull+ 3x10e (30s) Strength/Power Weighted Step-ups (3×16 total @ HBD WT *90s Rest) 2 KB Rack Suggested Start: S-BW-15/BW-20, Rx-20/30, Rx+25+/40+ Box Height Determined By Mobility: 16-24 inches Conditioning Metcon (AMRAP – Rounds and...Read More

Bluprint Fitness – Boot Camp Warm-up (No Measure) 3 Min Run/Row/Ride 3 Minute Tabata: Speed Skaters + High Plank PVC Good Morning/Air Squat/Pull+ 2x10e (30s) SA OHS 2x5e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 2 TGU (10+/20+) 6 Pull-Ups (S-Ring Row/Strict Banded, Rx-Chin, Rx+C2B) 10 Air Squats (To Appropiate...Read More

Bluprint Fitness – Bluprint Strength Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series PT/OHS/SOTS w/ Tempo 2x10e (60s) Burgener Series (Clean) 2x3e (15-35/45-65) * 60s Rest Strength/Power 1: Clean and Jerk (3+1/2+1/2+1/1+1/1+1/1+1 *1-3min Rest) 3+1@50%, 2+1@60%, 2+1@70%, 1+1@80%, 1+1@85%, 1+1@90-95% 2: Back Squat (5@50%, 3@60%, Then 4×3@70-75% *1-3min Rest) 3: Chin-Up (20F/30M Total *Band &...Read More

Brief History A few months ago, I decided it was time to make a change to my diet. At the time, I actually felt pretty good. My health wasn’t concerning me, and I thought that my performance in the gym was above average. However, I wanted to continue to progress, and I knew my diet...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride “You’ve Been Served” Warm Up Game 3 Minutes (3 Burpee Penalty) PT/Air Squat/Superman 3x10e (30s) Strength/Power Strict Press (8@Bar, 5@50%, 2@60% Then 4×3@70-80% *90-120s Rest) Strict Overhead Press Conditioning Metcon (Time) 4RFT 8 BB Bent-Over Rows (S-35/55, Rx-55/75, Rx+65+/95+) 10 Burpee Bar Hops (S-Squat Thrust)...Read More

https://youtu.be/mpAyQXI88cIRead More

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https://youtu.be/5blBZb8y0zcRead More