Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/SL Glute Bridge/3s Pause Air Squat 2×10/10e/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – Take 2 Min Between Work...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 3 Bar Muscle Up (S1-5010 RR, S2-Strict PU, Rx-BMU) 6 OHS (S1-Bar, S2-55/75, Rx-65+/95+) 9 Burpee Bar Hop (S-Step) 27 Cal RRS *Record Total Rds + Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (30s) Hip Halo Air Squat 2×8 w/ 2s Pause (30s) CG DL + Standing Turnover + Rack Rotation 2×5/3/5e @ Bar (30s) Strength/Power Clean (Above Knee Pause) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 (Partner Rest) PT/Bridge Reach/Basic Kip 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 16 Pull Ups (S-Ring Row/Jumping, Rx-Chin) – Switch A.N. 24 Push Ups (S-Elevated/Knee, Rx-C2F) – Switch A.N. 32 Air Squats (use MB if needed)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5@70-75%) *1.5-2 Min *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *18 Min Clock – Dead Stop Reps Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (30s) Skill Practice Handstand Walk (15 -18 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Wall Angels 2×10/10/10 (30s) Strength/Power Strict Press (Swing Strap Variation) Strict Overhead Press5+10s@Bar, 5+10s@LBD WT, Then 4×5+10s@HBD WT (90s Rest) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 10s Hold At The End of Each Set Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/Air Squat/Wall Angels 2×10/10/5 (30s) Hip Halo SL Glute Bridge 2x8e (30s) Muscle Snatch + BTN Push Press 2x5e @ Bar (30s) Strength/Power Snatch (Above Knee Pause) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Halting Clean...Read More

It’s a proven fact that having goals drastically improves your motivation to be active. It’s important to have goals in different aspects of your health & fitness to create a series of successes on the way to your main aspirations. If you’ve been consistent in the gym this year you’ve already done some of the...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Conditioning Metcon (Calories) Partner E2MIN HS Walk (S-96′ Bear Crawl, Rx-24′ HSW, Rx+48′ HSW) MAX Cal RRS *5 Rounds Each – Record Team Name/Total Cals Cool Down Partner Banded Palof Press 2-3x10e @...Read More