Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PT/Air Squat/Prone Swimmer 2×10/10/5 (NR) Strength/Power Bent Over Row ( 8@Bar, 5@LBD WT, Then 3×8@HBD WT w/ 3010 Tempo) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest – Maintain Tempo Conditioning Metcon (AMRAP...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/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP24 5 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 10 Push-Ups (S1-Floor Press, S2-Elevated/Knee, Rx-C2F) 15 Air Squats (use MB if needed) 20 Cal RRS *Record Total Rds + Reps Cool Down...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) 1x Hip Halo Activation Series Skill Practice Pick a skill to practice for 15-20 minutes. Rest A.N. Conditioning Metcon (Calories) EMOM12 Min1: 30s MAX Cal RRS Min2: 30s High Plank Record Total Cals Cool Down DB Hammer Curls 3×10...Read More

Bluprint Fitness – Zone Sweat Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/TMC/Air Squat 2×10/10/10 (NR) Conditioning 12 Days of Bluprint 2019 (Time) Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song Sequence: 1, then 2/1, then 3/2/1, then, 4/3/2/1, etc. 100m...Read More

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 Back Squat *5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75-80% or HBD WT w/ 2s Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2...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 Frog Jump Ladder 2×2-8 (30s) PT/TMC/Pull Plus 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – MAX Cals Station2: Goblet Hold (S-20/35, Rx-35/50) – Constant Hold Station3: Burpee BJO at 20″/24″ (Step Over Ok) – MAX Reps Station4: Sky Dive Hold –...Read More

LIST BY MONTH January HoliGAINZ Kick-Off Clinic: Saturday, January 11thHoliGAINZ Healthy Habits Challenge: January 13th – February 21st February Community Yoga w/ Sade: Saturday, February 1st (Friends Welcome)BluCru Night Out (Emporium Logan Square): Saturday, February 22ndRow Marathon Training Plan: February 24th – March 21st March Bring-a-Friend To Class Day: Friday, March 13th (ALL DAY)Remote GAINZ...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