Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Shrug + Power Clean + Push Press 2x3e @ Bar (30s) Strength/Power 1: Clean and Jerk (Clusters) 3@Bar, 3@50%, 2@60%, Then 3×1-1-1 Cluster@70-75% or HBD WT *1-2 Min Rest *15-Minutes – Speed Focus (Elbows + Drop) 2: Snatch (Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes @ 16/20 KB Complex: Ribbon/Goblet Squat/L-SA OH Hold/R-SA OH Hold 2x10e/15s Each @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 600m Run 30 Cal Row/Ski 15 Box Jumps (S-AC, Rx-20/24) 5 Wall Walks (S-Inchworm Walk,...Read More

If I were to ask you, “what’s the difference between the programs that the Bluprint coaches follow vs. the programs that the Bluprint athletes follow?” What would be your answer? We are one of the few gyms that are lucky enough to say that our coaches actually follow our programming. A question that I’ve heard...Read More