Alright BluCru we are going to try something a little different this year when it comes to setting our goals. I know we are guilty of setting ALL the best goals with no action plan in sight. I am AWESOME at this. Take my Ring Muscle-Up goal from last year…I wrote that B down on the...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then 4×1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-85% or HBD WT *1.5-3 Min Rest *HOOK GRIP + Full Clean/Split Jerk 2: Snatch (5/3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Forward/Backwards Run 3 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 2-Minute STATIONS Station 1: Airdyne – Max Cals Station 2: 10 Pull-Ups + 10 Air Squat (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) – Max Reps Station 3: Dirty Squat...Read More