Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/SL Wall Reach 2×10/10/5e (30s) Front Squat + Push Press: 2×5+5@Bar (30-60s) Strength/Power 1: Clean and Jerk (Clusters) 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 *20-Minutes Based On 1RM C&J *30s Between Cluster Reps 2:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Over-Under Relay 2x (2 Teams) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To...Read More