Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Bridge Reach/3s Pause Air Squat 2×10/10/5 (30s) Skill Practice Hang Clean (5@Bar, 3@50%, 2@60%, Then 4×2@70-75% ) *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *16 Min Clock – 90s Rest – Tech Focus Conditioning Metcon (Calories) AMRAP12 Max Cal RRS...Read More

Be Proactive… That’s the name of the game when it comes to living a lifestyle of health & fitness. The cool part about a muscle activation plan is that it can be used to 1) prevent future injury and/or 2) rehab a current injury. Checkout some of our go-to shoulder activation exercises – this is...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Snatch Grip Deadlift (Strength Ladder ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-105% or HBD WT *If no numbers use 1RM template: S-95/135, Rx-115/185, Rx+155+/225+ *20 Min Clock – 90s Rest...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 Transfer 2 Min @ 16/20 (Partner Rest) TMC/Air Squat/Pull Plus 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 10 Cal RRS 10 G2OH (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 20 Cal RRS 20 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 30 Cal RRS 30 Air Squats (use...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGlap (Partner Rest) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 40 Cal RRS – Switch Every 10 Cals 32 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) – Switch A.N. 24 T2B (S1-Sit Up, S2-HKR, Rx-T2B) –...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 Oklahoma Sprint Relay 2 Min (Partner Rest) PVC Halo/Reverse Lunge/Prone Swimmer 2x5e/5e/5 (NR) Strength/Power Strict Press (18 Minutes) Strict Overhead Press 5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% + 10s OH Hold or HBD WT *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/125,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 F-B Arm Circles/Shin Box Rotation/Pull Plus 2x10e/10/10 (30s) Skill Practice Pull-ups (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...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 4×3@60-70% or HBD WT) *If no numbers use 1RM template: S-BW to 65/95, Rx-95/135, Rx+125/185 *18 Min Clock – 90s Rest – 3010 Tempo Conditioning Team 12-Min Row Relay...Read More