Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) 3s Pause Goblet Squat 2×5 @ 20/35 (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 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl (GLap Switch) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (NR) Strength/Power Floor Press (5@Bar, 5@LBD WT, Then 5×5@HBD WT or 70-75%) *Suggested HBD WT: S-Bar to 65/95, Rx-80/135, Rx+85+/155+ *18 Min Clock – 90s Rest – 2010 Tempo Conditioning AMRAP8 (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PVC Halo/Shin Box Rotation/Pull Plus 2×5/10/10 (NR) Conditioning Partner E2MIN (20MinClock) (Calories) 7 Burpee Pull-Up (S-Burpee RR, Rx-Burpee PU, Rx+5 Muscle Ups) MAX Cal RRS*5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Chest Stretch (1...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 PT/TMC/SL Wall Reach 2x5e/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Skill Practice Hang Power Snatch (18 Min) 1. Position Snatch Grip DL 2×3 @ PVC-Bar (Group) 2. BTN Push Jerk + OHS 2×3+3 @ PVC-Bar (Group) 3. Tall Turnover 2×3 @ PVC-Bar (Group) 3. Hang Power...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 2 Min Partner Oklahoma Sprint Relay McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10/ (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning 8RFT (14MinCap)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Wall Angel 2×10/10/10 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *16 Minute Clock – 2 Min Rest – Pick Appropriate WT Conditioning EMOM10...Read More

1ST QUARTER January Collab: na First Workout in New Space: January 2nd HoliGAINZ Kick-Off Clinic: Friday, January 13th HoliGAINZ Healthy Habits Challenge: January 16th – February 26th February Collab: Passport Bar Room Facility Investment Program (aka new equipment): February 1st Buddy Week: February 6th – February 12th CrossFit Open 23.1: February 18th  CrossFit Open 23.2:...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay PT/Alt Bridge Reach/SuperPeople 2×10/10/10 (NR) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 4 HSPU (S-Push Variation/Abbr HSPU, Rx-Kipping, Rx+Strict) 7 Box Jump (S-AC or Step Up, Rx-20/24, Rx+24/30) 10 Cal RRS*Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds...Read More