Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PT/TMC/Wall Angels 2×10/10/10 (NR) 3s Pause Air Squat 2×5 (30s) Strength/Power Overhead Squat (Build up to HBD 1) 5@Bar, 5@50%, 3@60%,1@70%, 1@80%, 1@90%, 1@95-100%, 1@100-105% (if Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *20 Minute...Read More

1ST QUARTER January Collab: Atmos Coffee ShopBuddy Week: January 10th-January 16thHoliGAINZ Kick-Off Clinic: Saturday, January 15thHoliGAINZ Healthy Habits Challenge: January 17th – February 28th February Collab: Spine & Sports Center of ChicagoFacility Investment Program (aka new equipment): February 1stCrossFit Open 22.1: February 26th  March Collab: Chicago PlantsCrossFit Open 22.2: March 5thCrossFit Open 22.2: March 12thPost-Open...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2×10/10/10e (NR) PVC Snatch Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Reps) Partner E2MIN (20MinClock) 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 10 Air Squat MAX Cal RRS *5 Rounds Each – Switch Every 2 Min...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (NR) Skill Practice Rope Climb (12-15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3 Traditional Rope...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Prone Swimmer 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@80-90% or HBD) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) F-Rack Rotation/Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Pull-Up (S-Jumping/RR, Rx-Kipping Chin/C2B, Rx+Strict Chin/C2B) 5 Front Squat (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 35 Rope Skips (S-Toe...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+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) Vertical Jump 2×5 (30s) Skill Practice Split Jerk (18 Min) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar,...Read More