Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL SA OHS 2x5e (BW-20/30) – 60s Rest Vertical Jump 2×5 (30s) Skill Practice Snatch (12-15 Minutes) 1. Burgener Series (High Hang) 1x3e @ Bar 2. Position Holds: High/Low/Full 1x3s Each @ Bar 3. Snatch/Hang Snatch/OHS: Take 8-10 Minutes to Work Up...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL SA OHS 2x5e (BW-20/30) – 60s Rest Conditioning 1: Metcon (AMRAP – Reps) 8 KB Headcutter (S-Air Squat-15, Rx-20/30, Rx-30+/40+) 60s: KB Transfer MAX Gym Lengths in .5 Increments (Same KB WT As Headcutter) 3 Rounds – 2 Minute Rest (Record...Read More

Ingredients 3 Cups Brussels 1 Tbs Coconut Oil ½ Tbs Balsamic Vinegar ½ Tsp Thyme Salt and Pepper to Taste   Instructions Preheat oven to 425 degrees. Line a baking sheet with tin foil for easier clean up. Chop and rinse brussels (I typically cut the bottom off, remove the top layer and cut in...Read More