Ingredients 1 lb Free Range Chicken Breast Salt and Pepper to Taste Parsley 1 Tsp Butter Sauce ½ TBS Honey 1 TBS Yellow Mustard *Or whatever combination of these tickles your taste buds Instructions Butterfly chicken breast and sprinkle with salt and pepper on both sides. Heat pan to Med-High and coat skillet with butter....Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner KB Transfer 3 Min @ 20/35 (Partner Rest) PT/Spider Lunge/Basic Kip 2×10/10/10 (30s) Strength/Power Floor Press (Reverse Grip Variation ) 5@Bar, 5@LBD, Then 4×5@HBD WT *1.5-2 Min Rest *Chase Each Set: 10 Banded Pushdowns @ HBD Band *Suggested WT: S-35-45/45-75, Rx-65/95, Rx+85+/135+ Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Crab Walk 2xGlap (Partner Rest) DB Complex: Ribbon/Alt Snatch/Goblet Lunge 2×10/10/5e @20+/35+ (30s Rest) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Station 1: Ski Erg (Max Cals) Station 2: Wall Sit Station 3: Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95+/135+)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) High Hang Snatch + Snatch Balance + OHS 2x2e @ Bar (30s) Strength/Power 1: Snatch (20 Minutes to Establish 1RM for the Day) 3@Bar, 3@50%, 2@60%, 1@70, 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable *1-3 Min Rest *MAX 2 Close...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner 5 Air Squat + Glap Sprint 3x with Partner Rest McKenzie Press-Up/Iron Cross Kick/Vertical Jump 2×10/10/5 (30s) Strength/Power Thruster (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@95-100%, if applicable 1@100-105% *1-3 Min Rest *From The Floor – FULL ROM *20...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30-60s) PT/OHS/SOTS Press 2x10e (30s) Skill Practice Snatch (12-15 Minutes) OHS + Snatch Balance: 3+2@Bar, 3+2@50%, Then 3×2+1@60-70% or HBD WT *1-2 Min Rest *IF Never Done – Suggested WT: S-Bar OHS+PVC SB, Rx-35-55/45-75, Rx+65+/95+ *Based Off 1RM Snatch...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Squat Jump 2×10/GLe/8 (30s) Power Clean + Front Squat + Push Press: 2x2e@Bar (30s) Strength/Power 1: Clean and Jerk (Test) 3@Bar, 3@50%, 2@60%, 1@70, 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable *1-3 Min Rest *20 Minutes to Establish 1RM for the Day...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Lateral Shuffle 2xGLap (Switch Every GLap) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Weighted Step-ups (KB/DB Front Rack Step-Up) 5e@BW, 5e@LBD WT, Then 4x6e@HBD WTor HBD WT *2 Min Rest *Step-Up Leg MUST Fully Extend B4 Other Touches Box *Suggested WTs: S-BW-15, Rx-20/30, Rx+30+/40+...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/TMC/Squat Jump 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 20 Power Cleans (S-AC to 65/95, Rx-95+/135+) – Switch Every 2 Reps 20 Ball Slam Bar Hops (S-AC, Rx-16+/20+) – Switch Every 5...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/OHS/SOTS 2x10e/10/10 (30s) OHS 2×5 @ Bar w/ Slow Tempo (30-60s) Strength/Power 1: Snatch (Snatch + Snatch Balance ) 3+3@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-80% *1.5-2 Min Rest *15-Minutes – Low Hang Based On 1RM Snatch 2: Split Jerk (3@Bar, 3@50%, 2@60%,...Read More