Biggest discounts of the year! This time of the year we like to do something crazy and plug some huge savings into services you already plan on using! Take advantage of the the Black Friday deals below that fit with your 2019 GOALS. Email [email protected] to reserve yours! But don’t wait, packages are limited! New Athlete 3-Month Membership...Read More

It’s no secret that in order to reach our exercise potential, we have to move through full ranges of motion. Only issue is that our everyday lives are working to keep us out of those ranges. Long periods of time sitting on our asses have taken our perfect squat form (as toddlers) to something resembling...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride You’ve Been Served 2 Min (5 Burpee Penalty) PT/TMC/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Reps) 2Min Stations (29Min Running Clock) Station1: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+ Legless) – Reps Station2: Assault Bike – Cals Station3: Burpee (Rx+HSPU) – Reps Station4: Farmer Carry...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (PR) OH Arm Swings/Shin Box Rotation/Basic Kip 2×10/10/10 (30s) TD WOD Prep 1. BB Power Clean + Rack Rotation + Push Press 2×5/5e/5 @ Bar (30s) 2. C&J + T2B Variation 3×3/3 @ Building WT (60s) Conditioning CrossFit Games Open 13.4...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/OH Lunge/Burpee 2×10/5e/5 (30s) Conditioning Metcon (Calories) Partner E2MIN P1: 10 OH Lunges + MAX Cal RRS P2: Rest Suggested Wt: S-AC to 55/75, Rx-65/95 *6 Rounds Each – Record Total Cals Cool Down Partner Plank Tap-Out Ladder: 2×2-10 @ Slow...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10 (NR) Pull Plus/Air Squats 2×10/10 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@65% Then 5@70%, 3@75, 2@80%, 1@90%) *1.5-2 Min Rest *10s Standing Hold Last Rep of Each Set *18-Minute Running Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX...Read More