Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Minutes PT/Air Squat/Burpee Broad Jump 2×10/10/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 22-Min AMRAP (Teams of 2-3) 10 Synched Squat Thrust 10/15 Front Squats (S-35-55/55-75, Rx-65/95, Rx+95+/135+) – Switch Every Rep 30/45 Ball Slam Bar Hops (S-AC,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Min @ 16/20 McKenzie Press-Up/PVC Hinge/Wall Squat 2×10/10/5 (30s) Strength/Power Bent Over Row (5@Bar, 5@HBD WT, Then 3×8 @HBD WT w/3010 Tempo) *Suggested WT: S-35/45, Rx-55/75, Rx+65+/95+ *Chase Each Set 8 Explosive Chest Passes (14+/16+) *1.5-2 Min Rest Conditioning Metcon...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 Then 4×1+5s OH Hold *1.5-2 Min Rest) 3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@75%, 1@80% *HOOK GRIP + 5s OH Hold After Recovery...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/SL Wall Reach/Squat Thrust 2×10/5e/5 (30s) Conditioning Stationary 16.1 (AMRAP – Reps) 200Minute AMRAP 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Bar Facing Burpees (S-Step Over) 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Pull-Ups...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Speed Ladder Drills: 2xSingle High Knee/2 In-2 Out Hop/Scissor-L/Scissor-R Inchworm/Lateral Lunge/Push-Up: 2×5/5e/5 (30s) Athletics Shuttle Run (3 Attempts for FASTEST Time) 5-10-5 Cone Drill*2 Warm-Ups (1- Walk Through & 2- Run Through) *1-2 Min Rest Between 3 Attempts *Record Fastest Time in Seconds Conditioning...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Inchworm/Air Squat 2×10/GLe/5/10 (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3/3/2 Then 4×1 + 5s OH Hold *1.5-2 Min Rest) 3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@75%, 1@80% *1.5-2 Min *HOOK GRIP + 5s OH Hold...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3x100m (Squat Thrust Penalty) PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (No Rest) Skill Practice Toes-To-Bar (12-15 Minutes) 1. 2×10-15s Basic Kip 2. 2×5 Kip + Knees-2-Chest 3. T2B and/or Banded Levers *Each progression should be 80% mastered before moving to the next. *IF Proficient...Read More

5 Reasons To Join A CrossFit Gym in 2017 If you are like most outsiders looking in, you are scared of CrossFit. You believe you can’t do it OR you have to get in shape before you start. Now ask yourself: “Am I where I want to be with my strength, appearance, endurance, speed, etc.?”...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Run: Forward/Backwards/Lat-L/Lat-R 2xGLe (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Split Squat ( 5e@Bar, 5e@Lt WT, Then 3x8e@HBD WT ) *Suggested WTs: S-35/55, Rx-55/75, Rx+75+/115+ *2010 Tempo *1.5-2 Min Rest Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Station 1: G2OH (S-35/55, Rx-65/95,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) Happy Birthday Alexandra! 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Wall Squat 2x10e/Gle/5 (30s) Burgener Series (High Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: 2+1@Bar, 2+1@50%, Then 4×1+1@60-75% ) *Snatch + Low Hang Snacth *1.5-2 Min Rest *HOOK GRIP – Base Off 1RM Snatch...Read More