Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Crab Walk + Back Pedal 3xGLap (Partner Rest) PVC Halo/Air Squat/Burpee Broad Jump 2x5e/10/3 (30s) Athletics Exploive MB Toss (2 Warm-Up Tosses @ 60-70%, Then 3 Attempts ) From a kneeling position – max distance forward MB Toss 14/20*1 Minute Rest *Record Longest...Read More

Ingredients 1 Lb Pork Chop (About 2 Chops) ¼-½ Tsp Sea Salt ½ Tsp Adobo ½ TspSage ¼ Tsp Cinnamon ½ Tbs Kerigold Salted Butter Instructions Combine spices and lay out chops to season. Sprinkle chops generously on both sides with spice mixture. Heat Skillet to Med-High. Add Butter and let skillet heat up. Cook...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 KB Ribbon/Pull Plus/Inchworm 2×10/10/5 @ 20+/30+ (30s) Skill Practice Halting Strict Pull-Up (4×3 *1.5-2 Min Rest) Strict chest-2-bar pull-ups with a 3s pause in three positions: top, middle, and bottom.*3s Pause: Top/Middle/Bottom *(S-Banded, Rx-Chin) *STAY HOLLOW w/...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat 2×10/10/10 (30s) Snatch Balance + OHS + Bottom Hold 2×3/3/5s @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1/1 Then Work Up to 1st Miss) 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, Then Work Up in 5-15 lb Increments Until 1st Miss *HOOK GRIP...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×3@70-75% or HBD WT ) *1.5-3 Min Rest *Use Ball IF Necessary – ALL PRETTY Conditioning Metcon (Time) 3 RFT 3 Squat Clean (S-35/55,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Minutes PT/Air Squat/Burpee Broad Jump 2×10/10/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 22-Min AMRAP (Teams of 2-3) 10 Synched Squat Thrust 10/15 Front Squats (S-35-55/55-75, Rx-65/95, Rx+95+/135+) – Switch Every Rep 30/45 Ball Slam Bar Hops (S-AC,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Lateral Lunge/Wall Squat 2x10e/10total/8 (30s) Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Snatch + OHS 2+3@Bar, 2+2@50%, Then 4×1+2@60-75%) *or HBD WT *HOOK GRIP – Base Off 1RM Snatch WT *1.5-2 Min Rest 2: Split Jerk...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Min @ 16/20 McKenzie Press-Up/PVC Hinge/Wall Squat 2×10/10/5 (30s) Strength/Power Bent Over Row (5@Bar, 5@HBD WT, Then 3×8 @HBD WT w/3010 Tempo) *Suggested WT: S-35/45, Rx-55/75, Rx+65+/95+ *Chase Each Set 8 Explosive Chest Passes (14+/16+) *1.5-2 Min Rest Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/SL Wall Reach/Squat Thrust 2×10/5e/5 (30s) Conditioning Stationary 16.1 (AMRAP – Reps) 200Minute AMRAP 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Bar Facing Burpees (S-Step Over) 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Pull-Ups...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2 Then 4×1+5s OH Hold *1.5-2 Min Rest) 3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@75%, 1@80% *HOOK GRIP + 5s OH Hold After Recovery...Read More