Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Team Relay: Wall Ball/Ball Slam/MB Transfer 3×5/5/GL @ 14 lbs (2 Teams) PT + SL Glute Bridge 2×10/10e (30s) Strength/Power Oly Choice: Hang Snatch OR Hang Clean 3@Bar, 2@50%, 2@65%, Then 4×2@65-75% *1-3 Min Rest *Pick ONE of these to work on Hang Snatch...Read More

Janelle’s Current Smoothie Favorite Ingredients 1 Scoop Unflavored Whey Isolate (Currently using 100% Nutra Bio) ½ Frozen Banana (remove peel before freezing and cut in half) ½ Cup Organic Frozen Strawberries Small Handful of Walnuts Handful of Spinach (Optional) 1 Cup Water (More or Less Based on Preference)   Byron’s Current Smoothie Favorite Ingredients 1.5...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/TMC/Wall Squat 2x10e/10/5@Slow Tempo (30s) BB Complex: High Hang/Low Hang/Full Power Snatch + OHS @ Bar 2x2e (60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@65%, 1@75%, Then 4×1@80-90% ) *1-3 Min Rest 2: BB Bulgarian Split Squat (3×8-10 @ 50% 1RM OHS...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Sprint Relay 3 Minutes (2-3 Athletes) TMC + Broad Jump 2×10/Gle (Walk Back) Wall Squat 2×5 @ 3010 Tempo (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 27-Minute AMRAP 3 Muscle-Ups (S-Pull-Up Variation, Rx-MU) 6 TGU (S-BW to 15, Rx-20+/35+) 12 Box Jumps...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride MB Bear Crawl 3xGLe (Walk Back) PVC Halo/Frog Jump/Push-Ups 2x5e/10/5 (30s) Strength/Power Close-Grip Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *2 Min Rest *Suggested Start: S-55/95, Rx-75/115, Rx+95/155 Conditioning Metcon (Time) For Time (15 Minute Cap) 60 Cal Row 50 Air...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Inchworm 2xGLe (Walk Back) PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Banded Front Rack Stretch 1x60s Each Strength/Power 1: Front Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% w/ 3s Pause) *2-3 Min Rest 2: Hang Power Snatch + OH Squat (3+3@Bar, 2+2@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: High Knees 1-In/2-In 2-Out/Backwards Hop Scotch 2x PT/Air Squat/SL Balance 2×10/10/15s Each (30s) Skill Practice Pistol/SL Squat (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Traveling KBS + OH Carry 3xGLa @ 25/35 (Partner Rest) Frog Jumps 2×15 (30s) Strength/Power Deadlift ( 5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT ) *2 Min Rest *Unbroken Reps *Clean Grip-No Hook Conditioning Metcon (AMRAP – Rounds and Reps) 11-Minute AMRAP...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) Burgener Series (High Hang Clean) 2x2e @ Bar-95 lbs (60s) Strength/Power 1: Clean (3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog “You’ve Been Served” 5 Minutes (5 Burpee Penalty) PVC Series: PT/OHS/SOTS 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP (Teams of 2-3) 800m Run – Same Time 10/15 Clean 2 Press (S-35/55, Rx-55/75, Rx+65/95) – Same Time 20/30 Box...Read More