Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Invisible “Fran”: 21-15-9 PVC Pull-Ups/PVC Thrusters PT/Hollow 2 Superman 2×12/5 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2×10 Pull + 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active Shoulder Are A MUST...Read More

Ingredients 6 Cups Organic Gluten Free Rolled Oats 1 Cup Unsweetened Coconut Flakes 1 Cup Walnuts (Chopped) 1/3 Cup Coconut Oil 1 Tbs Molasses 2 Tbs Maple Syrup 1 Tbs Honey 1/2 Tsp Sea Salt 1 Tbs Cinnamon [gdlr_divider type=”solid” size=”50%” ] Instructions Preheat oven to 340 Degrees. Combine oats, coconut flakes, chopped walnuts, salt and...Read More