Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Bear Crawl + Skip 3 Min (Partner Rest) PT/Basic Kip/Frog Jump 2x10e (30s) Strength/Power **B&B Attendees** Floor DB Strict Press + 30s Sky Dive Hold: 5@LBD WT, Then 4×8@HBD WT (1-2 Min) Suggested WT: S-12/20, Rx-20+/30+ Bench Press (Work up to 1RM) 8@30-50%,...Read More

Ingredients (Big Batch = About 18 small 4-inch pancakes) 2 Cups Buckwheat Flour 2 Cups Almond Milk (I use Calafia Farms) 2 Tbs Maple Syrup (You could sub a banana here if you didn’t want to do the MS) 1 Tsp Sea Salt 2 Tsp Baking Powder 2 Eggs 2 Tbs Melted Butter (I use...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2×10/10/10 (30s) Snatch Grip: Power Shrug/Snatch/OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: Snatch + Snatch Balance ) 2+2@Bar, 2+2@50%, 1+2@60%, Then 3×1+1@70-80% or HBD WT *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM (12 Minutes) 2: Split Jerk...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Plank Shoulder Tap Ladder: 2×2-10 (30-60s) Forward-Backwards Arm Circles/Air Squat/Burpee 2x10e/10/5 (30s) Strength/Power Bench Press (WORK TO 1RM) 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+ *2-4 Minute Rest Between 80%+ Sets *Max 2 Lifts Above 100% *ALL PRETTY – FULL ROM Mobilize Foam...Read More

Member Since: October 2014 Age: 31 Deadlift: 415# Back Squat: 335# Strict Press: 205# Grace (30 C&J For Time 135#): 1:46 Favorite Food: Diesel fuel aka steak Top 3 Learned Tips & Skills Bluprint has taught me – 1) Proper Form – The last regimented lifting routine I was a part of was high school...Read More

Member Since: December 2015 Age: 27 Body Fat % Dropped: 6.67% (24.96% to 18.29%) Total Fat Pounds Lost: 13.51 lbs. Deadlift: 325# Back Squat: 225# Clean & Jerk: 150# 500m Row: 1:38.2 Favorite Food: Baby Back Ribs Top 3 Skills Gained Push-Ups, Pull-Ups, and Snatch Personal Transformation Description I started Bluprint after switching jobs and...Read More

Member Since: January 2016 Age: 30 Body Fat % Dropped: 5.67% (19.97% to 14.30%) Total Fat Pounds Lost: 17.23 lbs. Deadlift: 375# Back Squat: 300# Strict Press: 160# 500m Row: 1:31.5 Favorite Food: Pizza, whose favorite food isn’t pizza? Top 3 Skills Gained 1) Climbing a rope, 2) touching my toes, and 3) waterskiing/wakeboarding – which...Read More

Member Since: June 2015 Age: 28 Body Fat % Dropped: 4.58% (21.65% to 17.07%) Total Fat Pounds Lost: 12.96 lbs. Deadlift: 300# Back Squat: 190# Clean and Jerk: 135# 500m Row: 1:33.6 Favorite Food: I wish I didn’t have a typical, predictable answer, but… It’s gotta be pizza (shout out to Salerno’s!)  Top 3 Skills...Read More

Member Since: May 2015 Age: 32 Deadlift: 220# Back Squat: 170# Clean&Jerk: 130# 1-Mile Run: 6:50 7-Min Burpee: 100 reps Favorite Food: How does one answer this question? Ill do a meal – Burger and Fries. Top 3 Learned Tips & Skills 1) Importance of Mobilization. 2) Balancing protein, carbs and fat in my diet...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Forward/Backwards Run 3 Minutes (Partner Rest) PT/SL Wall Reach/Kip 2×10/5e/10 (30s) Strength/Power OH Walking Lunge (8@PVC, 8@LBD WT, Then 3×8@HBD WT ) *1-2 Min Rest *Elbows MUST Remain Locked Out w/ Controlled Steps *Suggested Start WT: S-15-35/35-45, Rx-45/65, Rx+65+/95+ Conditioning Helen (Time) 3...Read More