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

Ingredients Boneless Skinless Chicken Thighs Cooking Oil of Choice Smoked Paprika Sea Salt  Black Pepper Instructions Season chicken thighs with salt, pepper, and smoked paprika and place aside. Next, heat  your pan (preferably cast iron) to medium-high heat for 5-8 minutes or until pan is hot. Once hot, add oil to pan so it coats...Read More

Our bodies are actually very smart, if we let them be.  And when it comes to pain – our bodies are the smartest. According to Google – Pain is a distressing feeling often caused by intense or damaging stimuli. Throbbing, sharp, and achy feelings are all part of our bodies “pain sensors”. And because you...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swing/Lateral Lunge/Prone Swimmer 2×10/5e/5 (NR) Strength/Power Strict Press (18 Minutes ) Strict Overhead Press*5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD) *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – *Keep it CRISPY Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Conditioning Metcon (Calories) Partner E2MIN 5 T2B (S-Sit Up/HKR, Rx-Kipping T2B, Rx+Strict T2B) 15 Air Squat MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lateral...Read More

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 5 Min Athlete Specific Warm-Up Conditioning Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21...Read More

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/SuperPeople 2x5e/10/10 (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Push Press (Strength Ladder ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest) Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip Deadlift (18 Minutes ) 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-AC to 95/135, Rx-125/185, Rx+155+/225+ * 90s Rest – Keep it CRISPY...Read More