Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Thruster Toss 2x10e @ 16/20 (30s) PT/TMC/Basic Kip 2×15/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) Strict Overhead Press *2 Min Rest *ALL PRETTY – Use Appropriate WT Conditioning Metcon (Time) 3RFT 10 Power Cleans (S-55/75, Rx-65/95,...Read More

Ingredients 2 Ripe Bananas 2 Eggs 2 Tbs Coconut Oil ½ tsp Sea Salt ¾ tsp Baking Soda ¾ tsp Baking Powder 1 tsp Cinnamon 1 tsp Vanilla ¼ Cup Maple Syrup ½ Cup Coconut Flour ½ Cup Tapioca Starch ½ Cup Almond Milk Instructions Preheat oven to 350 degrees and coconut oil small baking...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PT/Bridge Reach/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute Team AMRAP (Teams of 2-3) 3 Rounds of 20/30 Power Snatch (S-35/55, Rx-65/95, Rx+95/135) – Switch Every 2 Reps 30/45 Ball Slam Bar Hops (S-AC, Rx-16/20)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder: 2×2-8 (60s) PT/Spider Lunge/Wall Squat: 2×10/10/5 (30s) SL Glute Bridge: 2x10e (30s) Strength/Power 1: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest *Max...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Goblet Lunge + KB Transfer: 2xGLap @ BW-30/50 (Partner Rest) KB Ribbon/TMC/Burpee Broad Jump 2×10/10/3 (30s) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 PT/3s Pause Squat/Pull Plus 2x10e (30s) Conditioning Metcon (Calories) 3 Min AMRAPs 10 Pull-Ups (S-Basic Kip Only/3010 Ring Row, Rx-Chin, Rx+C2B) 20 Wall Ball Shots (S-MB Thruster, Rx-16/20) Max Cal Row *4 Rounds – 3 Min Rest...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Front Squat + Split Jerk: 2x2e @ Bar-95 (30-60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM) 3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets to Find 1RM *1-3 Min Rest *Max 3 Close...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner KBS Ladder: 2×2-8 @30+/45+ (60s) McKenzie Press-Up/Spider Lunge/Frog Jump 2×10/10/10 (30s) Strength/Power Deadlift (8/5/3/1/1/1/1 *1-3 Min Rest) TEST 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+% *1-3 Min Rest *ALL PRETTY – LISTEN TO COACH RECOMMENDATIONS Conditioning Metcon (AMRAP – Reps) Triplet w/ Rest...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/KB Goblet Squat: 2×12/12/12 @ 30+/40+ (30s) Power Snatch + OHS + Snatch Balance 2x2e @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl+ Sprint 3xGLap (Partner Rest) PVC Halo/Air Squat/F-B Shoulder Roll: 2x5e/10/5e (30s) Skill Practice HSPU Practice (12-15 Minutes) 12-15 Minutes Step 1: 10s Tripod Hold 1-2x10s (Rest A.N.) Step 2: Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest...Read More