Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (30s) Conditioning Zero Dark 30 (AMRAP – Reps) 30 Minutes to Complete: 3 Rounds 50 Cal Row 40 Wall Ball (S-AC MB Thruster, Rx-16/20) 30 T2B (S-HKR) 20 Power Cleans (S-55/75, Rx-65/95, Rx+95+/135+) 10...Read More

For my athletes participating in the Murph Training Program over the next 6 weeks – These are my scheduling TIPS: It is only 6 weeks, so be realistic when trying to fit these additional workouts into your schedule. It is likely not feasible to just ADD these on top of all the workouts you are...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Burpee Ladder: 2×1-5 (30s) PT/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3+@80% ) *1.5-2 Min Rest *ALL PRETTY – Use Appropriate WT for Full ROM *Follow YOUR Numbers (15 Minutes) Conditioning Team Sled Pull...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3xGLap @ 16/20 (Partner Rest) KB Halo/Lateral Lunge/Squat Thrust 2×10/10/5 @20/30 lbs (30s) Skill Practice Handstand Walk (12-15 Minutes) 1. Wall Walk 2×2-3 (45-60s) 2. Box Pike Walk 2×180 Degrees (60s) 3. Kick Up 2 Wall 2×3 (30-60s)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS Press: 2x10e (30s) Snatch Balance + OHS: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (3×1-1-1 Clusters at 70%, 75%, 75-80%) 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) *15s Between Reps During Clusters – FULL Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/Leg Circles/3s Pause Air Squats 2×10/10e/5 (No Rest) Strength/Power Back Squat (5/5/3 Then 3/3/3 w/5-3-1s Pause) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause *2 Min Rest *ALL PRETTY – FULL...Read More

Why are so many athletes at Bluprint Fitness getting results? Is it because of the programming? Is it because of Coach Bacon? Or is it because of the community of crazy cool people? The short answer to this questions is ALL of the above! Check out what Coach Byron had to say about what makes...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PVC Halo/TMC/Frog Jump 2x5e/10/10 (30s) Skill Practice Split Jerk (12-15 Minutes) Step 1: PVC Split Jerk 2×3 w/ 10s OH Hold On Last Rep (30s) Step 2: 3@Bar, 3@50%, 2@60%, Then 3×1@70% (1.5-2 Min) IF...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Crab Walk + Back Pedal 3 Minutes (Switch Every GLap) PT/SL Wall Reach/HRPU 2×10/5e/5 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 8@60, 8@65, 8@65-70% ) *1.5-2 Min Rest *ALL PRETTY – Use Appropriate WT for Full ROM *Follow YOUR Numbers (15 Minutes)...Read More