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

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Roxanne (Frog Jump) McKenzie/Scorpion/Iron Cross 2x10e (No Rest) Strength/Power Snatch Grip RDL (5@Bar, 5@LBD WT, Then 3×12@HBD WT ) *2 Min Rest *Suggested WT: S-65/95, Rx-95+/135+ *No Hook or Mix Grip Conditioning Metcon (AMRAP – Reps) 12-Min EMOM Min 1: 6 Front Squats (S-AC,...Read More

Ingredients (Byron Style) 1 Scoop Unflavored Protein Powder (Currently using 100% Nutra-Bio Brand) 1/2 Cup Frozen Raspberries 1/2 Frozen Banana 1 Silk Almond Milk Vanilla Yogurt 1/2 Cup Water (this can be adjusted based on desired texture) Instructions Add all ingredients to blender or magic bullet to whip up as an afternoon snack. For an...Read More