Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS 2x10e (30s) Conditioning Walk B4U Run (AMRAP – Rounds and Reps) 20-Minute AMRAP 3 Wall Walks (S-6 Inchworm Hand Walks) 6 OHS (S-35/55, Rx-55/75, Rx+65+/95+) 400m Run Record Rds + Reps Cool Down Partner...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Jumping Ball Slam Ladder 2×1-5 at 14+16+ (60s) PT/TMC/Air Squat 2×10/10/10 (No Rest) Strength/Power Thruster (Strength Ladder From Floor ) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ If Applicable *1-2 Min Rest *ALL PRETTY – Max 2 Sets Above Previous 1RM (15...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/OHS/SOTS Press: 2x10e (30s) Snatch Balance + OHS: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (Heat Check) 3@Bar, 3@50%, 2@60%, 2@70, Then Sets of 1 at Increasing WT Until First Miss *1-2 Min Rest *18...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PVC Halo/Freestanding Leg Swing/Frog Jump 2x5e/10e/10 (30s) Skill Practice Pistols (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner 3 Burpee + GLap Sprint Relay 3 Minutes (Partner Rest) PT/Scorpion Kick/Air Squats 2×10/10/10 (No Rest) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ If Applicable *1-2 Min Rest *ALL PRETTY – Max 2 Sets Above Previous 1RM...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2xHigh Knee Single In/3 Hop + 2 In Each/Free Style Ball Catch PT/OHS/Burpee: 2×15/10/5 (30s) Conditioning Metcon (Time) For Time (2-3 Athletes) Cash In: 1000m Row 3 Rounds 10/15 Thruster – Switch Every Rep 20/30 Squat Thrust Bar Hop – Switch...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint: 2xGLap (Partner Rest) Burgener Series (Low Hang): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: Snatch + Snatch Balance) 2+2@Bar, 2+2@50%, Then 3×2+2@60-75% or HBD WT *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM (12 Minutes)...Read More

Do you want to get stronger? Want to boost your lifting game? Your pull-up game? OR any movement involving your arms? IF you answered yes to any of the questions above building a strong back should be on your radar. So how do we train the back to get the biggest bang for your time?...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes @ 16/20 lbs DB Complex: Ribbon/Alt Rev Lunge/OH Hold 2×10/10/20s @15+/20+ (30s) Strength/Power Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT) *1.5-2 Min Rest *Suggested WTs: S-35/55, Rx-55/75, Rx+65+/95+ *3010 Tempo Conditioning Metcon (AMRAP – Reps) 12-Minute EMOTM Min...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Air Squat 2x10e/10/10 (30s) Hang Clean + Strict Press: 2x3e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/2 Then 3×1-1-1 Cluster) 3@Bar, 3@50%, 2@60%, 2@70, Then 3×1-1-1 Cluster@75/80/80-85% or HBD WT *2-3 Min Rest *FULL Clean + Split...Read More