Top 10 Takeaways On Saturday, February 9th Bluprint hosted a seminar for athletes to learn about the ins-and-outs of nutrition. I had the privilege of sitting in on this and wanted to put together a summary for those who couldn’t attend. Check out my Top 10 Takeaways from the seminar! Food Is Fuel Your body...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) AMRAP22 15 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B) 20 Thrusters (S-AC to 55/75, Rx-65/95) 30 Cal RRS 45 DUBS (S-Singles) *Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 2 Min PT/TMC/Wall Angel 2×10/10/10 (30s) TD WOD Prep 1. Position SG DL 2×3 @ Bar (30s) 2. Hang Power Snatch + BTN Strict Press 2×3 @ Bar (30s) 3. Power Snatch 3×3 Building In Weight (60s) Conditioning Isabel (Time) For Time: 30 Snatches,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (NR) Conditioning Partner CF Open 18.1 (AMRAP – Rounds and Reps) AMRAP20 8 T2B (S-Sit Up/HKR) 10 DB Hang Clean & Jerk (S1-AC, S2-20/35, Rx-35+/50+) 14 Cal Row Switch Every Completed Round: P1 Work –...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunges + Sprint 3xGLap (Partner Rest) McKenzie Press-Up/SL Glute Bridge/3s Pause Air Squat 2x10e/10e/5 (NR) Strength/Power Back Squat (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100%, 1@100+% IF Applicable *IF Absent Multiple Back Squat Days During Cycle: 4×1@80% *25Min Running Clock –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) OH Arm Swings/TMC/Wall Angels 2×10/10/10 (30s) Skill Practice Handstand Walk (15-18 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5. Kick-Up...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Toss 2 Min @ 16/20 PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power Push Press (Strength Ladder) 7@Bar, 6@50%, 5@60%, 4@70%, 3@75%, 2@80%, 1@85% or HBD WT *90s Rest *IF No Numbers – Suggested 1RM Template: S-65/95, Rx-95/135, Rx+125+/185+ *18 Min Clock – ALL PRETTY – Dip...Read More

List By Month January Open Prep Program: Start Week of January 15thChili Cook Off – Friday, January 25th February Bluprint Nutrition Seminar – Saturday, February 9th CF Open 19.1 March CF Open 19.2CF Open 19.3CF Open 19.4CF Open 19.5Post-Open Party (TBD) April Murph Prep Program: Starts Week of April 8th DL & Donuts – Saturday,...Read More

[gdlr_button href=”/contact/” target=”_self” size=”medium”]Sign Up[/gdlr_button] We are looking for 20 motivated people who are tired of being out of shape and ready to make health & fitness a lifestyle. The BluZone Challenge is an all-inclusive 6-week program that gives you all the tools to improve your body composition in a fun, community-based atmosphere. CLICK HERE!...Read More