Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Air Squat/Superman 2×8/8/8 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – Max Cals Station2: Plate Hug (S-15/25, Rx-25/45) Station3: MB Transfer @ 16/20 – Max Gym Lengths Station4: Glute Bridge – Constant Hold Station5: Squat Thrusts – Max...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps) Partner AMRAP20 30 Clean & Jerks (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 3 Reps 400m Run (Together) *Record Team Name + Total Reps (400m=4 Reps) Cool Down Partner...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (22 Minute Clock – (2+ Min Rest) – ALL PRETTY) 5@Bar, 5@50%, 3@65%, Then 3@70%, 3@75%, 2@80%, 1@90%, 1@90% *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 Conditioning Metcon (AMRAP...Read More

Ingredients 3 Cups Rolled Oats1 Cup Oat Milk or liquid of choice (water, almond milk, milk…)3 Eggs2 Ripe Bananas½ Tsp CinnamonDash Sea Salt½ Cup Brown Sugar (Optional)½ Cup Dark Chocolate Chips/Chunks (Optional) ½ Chopped Pecans (Optional) Instructions Spray or butter cake pan before pouring ingredients in. Bake at 350 Degrees for about 35 minutes or...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Frog Jump/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) 2×1-5...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski 2xSpeedLadder: HighKnee/3HopSingleIn/Icky Shuffle PT/Shin Box Rotation/Air Squat 2x/10/10/10 (30s) Strength/Power Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT) *90s Rest *Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115 *Complete 8L/Then 8R – 18 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 10 DL (S-AC to 65/95,...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/Wall Angels 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29min) Station1: Burpee Plate Hop – Max Reps Station2: Box Step Overs 20/24″ (S-BW, Rx-20/35, Rx+35/50) – Max Reps Station3: 6′ HS Walk (S-Bear Crawl) – Max Reps...Read More