Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (30s) SA Push Plus 2x10e (No Rest) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) Strict Overhead Press*1.5-2 Min Rest *ALL Pretty – Last Set Plus Set Conditioning Metcon (AMRAP – Reps)...Read More

Do squats always hurt for you? When they are programmed, whether it’s in a Metcon or the strength portion of class, do your knees immediately begin to ache? Maybe you instantly reach for your knee sleeves? Are you not squatting to depth? Do you begin to do weird shit with weird parts of your body...Read More