Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Speed Ladder Drills: 2xSingle High Knee/2 In-2 Out Hop/Scissor-L/Scissor-R Inchworm/Lateral Lunge/Push-Up: 2×5/5e/5 (30s) Athletics Shuttle Run (3 Attempts for FASTEST Time) 5-10-5 Cone Drill*2 Warm-Ups (1- Walk Through & 2- Run Through) *1-2 Min Rest Between 3 Attempts *Record Fastest Time in Seconds Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3x100m (Squat Thrust Penalty) PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (No Rest) Skill Practice Toes-To-Bar (12-15 Minutes) 1. 2×10-15s Basic Kip 2. 2×5 Kip + Knees-2-Chest 3. T2B and/or Banded Levers *Each progression should be 80% mastered before moving to the next. *IF Proficient...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Inchworm/Air Squat 2×10/GLe/5/10 (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (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% *1.5-2 Min *HOOK GRIP + 5s OH Hold...Read More

5 Reasons To Join A CrossFit Gym in 2017 If you are like most outsiders looking in, you are scared of CrossFit. You believe you can’t do it OR you have to get in shape before you start. Now ask yourself: “Am I where I want to be with my strength, appearance, endurance, speed, etc.?”...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Run: Forward/Backwards/Lat-L/Lat-R 2xGLe (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Split Squat ( 5e@Bar, 5e@Lt WT, Then 3x8e@HBD WT ) *Suggested WTs: S-35/55, Rx-55/75, Rx+75+/115+ *2010 Tempo *1.5-2 Min Rest Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Station 1: G2OH (S-35/55, Rx-65/95,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB OH Rev Toss 2x8e @ 14+/16+ (60s) PT/Air Squat/Vertical Jump 2×10/10/5 (30s) Conditioning Metcon (Calories) Partner 20-Min EMOTM (Teams of 2-3) Station 1: 2 Squat Cleans + 8 Bar Hops (S-35/55, Rx-65/95, Rx+95+/135+) Station 2: Cal Row (S-7/9, Rx-9/11, Rx+11/13) Switch Every...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) Happy Birthday Alexandra! 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Wall Squat 2x10e/Gle/5 (30s) Burgener Series (High Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: 2+1@Bar, 2+1@50%, Then 4×1+1@60-75% ) *Snatch + Low Hang Snacth *1.5-2 Min Rest *HOOK GRIP – Base Off 1RM Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Bear Crawl + MB Transfer 3xGLaps @ 16/20 PT/Reverse Lunge/Push-Up 2×15/10/5 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) *Or HBD WT *1.5-3 Min Rest *Record Plus Set In Wodify *ALL PRETTY Conditioning Metcon (Time) 3RFT 10 DL...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (30s) Conditioning Zero Dark 30 (AMRAP – Reps) 30 Minutes to Complete: 3 Rounds 50 Cal Row 40 Wall Ball (S-AC MB Thruster, Rx-16/20) 30 T2B (S-HKR) 20 Power Cleans (S-55/75, Rx-65/95, Rx+95+/155+) 10...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Thruster + OH Hold 2×3/3/20s @ Bar (30-60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, Then 4×1@70-75% ) *1.5-2 Min Rest *HOOK GRIP + 2s Pause @ Bottom Position 2: Hang Power Snatch (@Bar, 3@50%,...Read More