Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Metcon (AMRAP – Rounds and Reps) BPBASELINE 2021 10 MIN AMRAP 6 Burpees 9 Air Squat (Use MB if needed) 12 Cal Row/Ride/Ski – Record total Rounds + Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR) Air Squat 2×12 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *16 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Calories) Partner 12-Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Shin Box Rotation/SL Glute Bridge 2x10e/10/10e (NR) Reverse Lunge 2×10 @ BW (30s) Strength/Power Split Squat (5e@Bar-LBD WT, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+ 80+/115+ *15 Min Clock – 2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Rack Rotation + Tempo Clean 2×10/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 2 Squat Cleans (S-Bar to 55/75, Rx-65/95, Rx+95+/135+) 5 Sit-Ups 7 Cal RRS *Switch Every Completed Round *Record Team Rds + Reps Mobilize Lax Ball Standing Trap...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Standing Twist/Frog Jump 2x5e/10/10 (NR) Prone Swimmer 2×6 (30s) Skill Practice T2B/HKR (18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each Step 2: Basic Kip – Slow Motion 2×3-5 Step 3: Kip + K2C 2×3-5 Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.)...Read More

1ST QUARTER January Collab: Right Bee CiderHoliGAINZ Kick-Off Clinic: Saturday, January 23rdHoliGAINZ Healthy Habits Challenge: January 25th – March 7th February Collab: WazwanFacility Investment Program (aka new equipment): February 1st Buddy Day: Sunday, February 21st March Collab: Split RailCrossFit Open: March 11th – March 27th 2ND QUARTER April Murph Prep Program: April 12th – May 22nd...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Basic Kip or Pull Plus 2×10 (Group Rotation) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *16 Min Clock – 2 Min Rest – ALL...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Wall Reach 2×10/10/10 (NR) PVC Hinge 2×8 (30s) Strength/Power BB RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) Romanian Deadlift*Suggested HBD WT : S-AC to 65/95, Rx-95/135, Rx+105+/155+ *16 Min Clock – 2 Min Rest Conditioning Metcon (Calories) EMOM10 Min1: 5 HSPU (S1-Inchworm, S2-Tank...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/OHS/SOTS Press 2×10/10/10 (30s) PVC Snatch Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 3 Power Snatch (S- AC, 55/65, Rx-65/95,Rx+95/135) 6 Air Squat 9 RRS Cals *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Static...Read More