Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Team Plate Relay @ 10/15 (2 Teams) PVC Halo/Air Squat/SA Push Plus 2x5e/10/10e (30s) Skill Practice Handstand Push-ups (15-18 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski 2xSpeed Ladder: HighKnees/2In2OutHop/Icky Shuffle PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s) Carries Back Rack Carry (Swing Straps) (GL@Bar, GL@LBD WT, Then 5xGL@HBD WT ) Load Swing Straps on the Barbell – Carry Barbell on back*Chase Each Set w/ 30s Wall Sit *Athlete Rotational Rest *Suggested HBD WT: S-AC...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) OH Arm Swings/Reverse Lunge/SA Push Plus 2×15/5e/10e (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations Station1: Assault Bike – Max Cals Station2: Plank Variation – Constant Hold Station3: Rope Climb (S-Ft On Floor, Rx-Traditional, Rx+Legless) – Max Reps Station4: Wall Sit – Constant...Read More

WHAT: 6-Week Fitness challenge that includes: 3+Classes each week with world-class coachesPersonal Accountability provided by a dedicated coach & peersAccess to a state-of-the-art fitness facilityBluprint Nutrition 101 Guide on how to eat healthyBluprint Food Prep 101 Guide to help make healthy eating EASYPersonal Grocery List w/ healthy, easy to make options28 Tasty Recipes to try...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (30s) Hip Halo Lateral Walk 2x12e (30s) Snatch Turnover Drill + OHS 2×3+3 (30s) Strength/Power Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *Slow 1st Pull Focus *60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Power Clean + Push Press (3@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Bear Crawl + Transfer 2 Min @ 16/20 PT/Shin Box Rotation/Basic Kip 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 20 T2B (S-Leg Lifts/HKR, Rx-T2B) – Switch A.N. 20 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) – Switch Every 10 20 Alt DB...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min McKenzie Press Up/TMC/PVC Hinge 2×10/10/10 (NR) Strength/Power Sumo Deadlift (18 Min Clock – Dead Stop Reps) 5@Bar, 5@50%, 3@60%, Then 5@70%, 5@75%, 3@80%, 2@85% or HBD WT *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *2 Min Between Work...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PVC Halo/Lateral Lunge/Prone Swimmer 2x5e/5e/5 (30s) Skill Practice Gymnastic or Butterfly Kip (15-18 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full Pull-Up...Read More