Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *20 Minute Clock – 2 Min Rest –...Read More

Ingredients Buffalo Sauce HoneySalt2.5 LBS of Chicken Wings Instructions Cut wings at the joints to separate the flat from the drumstick and remove the tip. Place wings into a large pot filled with water – cover and bring wings to a boil for 8 minutes. Remove from water, drain, and pat dry with paper towels....Read More