Ingredients 2.5 Lbs Free Range Chicken Breast 1/3 Cup Coconut Aminos (I use Coconut Secret brand) 1/3 Cup Honey ½ Tsp Sea Salt ¼ Tsp Cayenne Pepper (optional) 1 Sweet White Onion Instructions Place the chicken in your Slow Cooker. Chop onions and spread them on top of the chicken. Add honey, coconut aminos, sea...Read More

For the month of October, new athletes who mention “Shirts Off” during their assessment will receive their first month of training at Bluprint Fitness FREE. (Check out exclusive Bluprint music video below). We’ve all been there… When that first social event of the year nears that requires a bathing suit. Or that family trip to...Read More

Ingredients 4 Large Carrots 4 Celery Stalks 1 Sweet White Onion ½ Cup Button Mushrooms 2 Tsp Salt 1 Tsp Parsley 1 Tsp Oregano 2 Cups Bone Broth 6-8 Cups Water (approximately) 1 Cup White Rice (Dry) 2 lbs Chicken Breast (salt & pepper to taste) Instructions Wash and chop veggies. Add veggies, water, and...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills 2x: Single In High Knee/2in2Out Hop/Icky DB Complex: Ribbon/SA Thruster/SL Glute Bridge 2x5e/5e/5e @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Min AMRAP 5 HSPU (S-2 Box Pike Rotations, Rx-HSPU, Rx+Strict HSPU) 10 DB Rack Lunges (S-AC, Rx-20/30, Rx+35+/50+)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLap (Partner Rest) Bent Over Row + Hang Muscle Clean + Thruster 2x5e @ Bar (30s) Strength/Power 1: Clean and Jerk (3/3/2/2 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 2@70%, Then 1@75%, 1@80%, 1%85%, 1@75% or HBD WT *1-2 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Banded Bear Crawl 2xGLap (Switch Every Glap) PT/Spider Lunge/SA OHS 2×10/8/6e @ BW-30lbs (30s) Strength/Power Overhead Squat (3×1+5s OH Hold) 5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1+5s OH Hold@80-90% or HBD WT *2-3 Min Rest *OFF Rack – Stay Braced Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Skill Practice T2B Practice (12-15 Min) T2B Practice: 12-15 Minutes Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Banded PT/Inchworm/Wall Squat 2×10/5/5 (30s) Muscle Snatch + OHS 2x3e @ Bar (30s) Strength/Power 1: Snatch (3/3/2/2 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 2@70%, Then 1@75%, 1@80%, 1%85%, 1@75% or HBD WT *1-2 Min Rest *15-Minutes – Pull Position Focus 2: Bench Press...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride “Oklahoma” Partner Sprint Relay 3 Minutes PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (No Rest) Strength/Power Back Squat (2s Pause Squats) 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@75-80% or HBD WT w/ 2s Pause *2 Min Rest *FULL DEPTH – Brace Focus *Pause ONLY On Work...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3×89 (Squat Thrust Penalty) PVC Halo/Lat Lunge/Basic Kip 2×10/5e/10 (30s) Metcon (AMRAP – Rounds and Reps) 21-Min AMRAP 4 Rounds 20 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) – Switch A.N. 20 DB Rack Lunges (S-AC to 20/30, Rx-35+/50+) – Switch Every 10 400m Run...Read More