Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride TMC/Lateral Leg Swings/Wall Squat 2×10/10e/5 (30-60s) Snatch Balance + OHS: 2×3+3 @ Bar (60s) Strength/Power 1: Snatch ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: BB RDL (5@Bar, 5@50%, Then 3×8@75-85% or HBD WT ) Romanian Deadlift*Based Off C&J...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes (16/20) In-Out Arm Swing/Air Squat/Pull Plus 2×12/10/10 (No Rest) Skill Practice Toes-To-Bar (10-12 Minutes) -2×10-15s Basic Kip -2×5 Kip + Knees-2-Chest -T2B *Each progression should be 80% mastered before moving to the next. *IF Proficient at Movement: Practice Strict...Read More

Ingredients 1 Butternut Squash (Peel, Chop, Remove Seeds) 1 Granny Smith Apple 3 Large Carrots 1/2 Sweet White Onion 3 tsp Curry Powder 1/2 tsp Cinnamon 1 Cup Coconut Milk (From Can) Dash of Cayenne Salt and Pepper to Taste Instructions Chop all ingredients and boil in water or broth based on your preference and what...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 3-Minutes (5 Burpee Penalty) PT/TMC/Push Plus 2×10/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) Strict Overhead Press*1-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) 3RFT 5 Sumo DL (S-65/95, Rx-95/135, Rx+135+/205+) 10 Squat Thrust Bar...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT + Spider Lunge + Inchworm 2×10/10/5 (30s) Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 2@50%, 2@65%, 1@75%, Then...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty) PT/Spider Lunge/3s Pause Squat 2×10/GLe/8 (30s) Conditioning Metcon (AMRAP – Reps) Partner 20-Min EMOTM (Teams of 2-3) Station 1: 2 Squat Cleans + 3 Squat Thrust (S-35/55, Rx-65/95, Rx+95+/135+) Station 2: 200m Run (S-150m) Switch Every Minute Last Round of...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes 16/20 KB Complex: RW/KBS/Thruster @ 20+/30+ 2×8 (30s) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets...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) Strength/Power 1: Snatch (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 1RM (1-3 Min Rest) *Max 2 Misses For New Members...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle Relay 2 Minutes (Switch Every Glap) PT/Rev Lunge/Pull Plus 2×10/5e/10 (30s) SA OHS 2x5e @ BW-30 lbs (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 400m Run 15 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) 12 Back Loaded BB Lunge...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Thruster MB Toss 2x8e @ 14+/20 (30s) McKenzie Press-Up/TMC/Wall Squat 2×10/10/5 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×6-8@60-65% or HBD WT ) *1-3 Min Rest *Full Depth – Use Ball If Needed Conditioning Metcon (AMRAP – Reps) 10 Minute Team Sled...Read More