Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Inverted KB Carry 3 Minutes @ 10+/20+ (Partner Rest) DB Complex: Curl/Bent-Over Row/Thruster 2x8e @ 10+/15+ (60s) Strength/Power BB Dead Row ( 3@Bar, Then 4×5@HBD WT *90-120s Rest) 1 Rep = RDL + RDL/Bent-Row*Suggested WT: S-35/55, Rx-55/75, Rx+65+/95+ Conditioning Metcon (AMRAP – Rounds...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/Lateral Lunge/Squat Thrust 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations Station 1: Row (Max Cals) Station 2: Burpee Broad Jump (Max Distance – GLe) Station 3: Airdyne (Max Cals) Station 4: Farmer Carry...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Power Clean + Thruster: 2×3+3 @ Bar (60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *90-120s Rest 2: Hang Power Snatch ( 3@Bar, Then 3×3@50-65% 1RM Snatch ) *Chase Each Set...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) Iron Cross Kick/SL Glute Bridge/Pause Squat 2×10/8e/5 with 3s Pause (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) *1-3 Min Rest *ALL PRETTY *FULL Depth (to appropriate ball Ht if...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes (16/20) In-Out Arm Swing/Air Squat/Pull Plus 2×12/10/10 (No Rest) Skill Practice Toes-To-Bar (10-12 Minutes) -2×10-15s Basic Kip -2×5 Kip + Knees-2-Chest -T2B *Each progression should be 80% mastered before moving to the next. *IF Proficient at Movement: Practice Strict...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride TMC/Lateral Leg Swings/Wall Squat 2×10/10e/5 (30-60s) Snatch Balance + OHS: 2×3+3 @ Bar (60s) Strength/Power 1: Snatch ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: BB RDL (5@Bar, 5@50%, Then 3×8@75-85% or HBD WT ) Romanian Deadlift*Based Off C&J...Read More

Ingredients 1 Butternut Squash (Peel, Chop, Remove Seeds) 1 Granny Smith Apple 3 Large Carrots 1/2 Sweet White Onion 3 tsp Curry Powder 1/2 tsp Cinnamon 1 Cup Coconut Milk (From Can) Dash of Cayenne Salt and Pepper to Taste Instructions Chop all ingredients and boil in water or broth based on your preference and what...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 3-Minutes (5 Burpee Penalty) PT/TMC/Push Plus 2×10/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) Strict Overhead Press*1-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) 3RFT 5 Sumo DL (S-65/95, Rx-95/135, Rx+135+/205+) 10 Squat Thrust Bar...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT + Spider Lunge + Inchworm 2×10/10/5 (30s) Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 2@50%, 2@65%, 1@75%, Then...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty) PT/Spider Lunge/3s Pause Squat 2×10/GLe/8 (30s) Conditioning Metcon (AMRAP – Reps) Partner 20-Min EMOTM (Teams of 2-3) Station 1: 2 Squat Cleans + 3 Squat Thrust (S-35/55, Rx-65/95, Rx+95+/135+) Station 2: 200m Run (S-150m) Switch Every Minute Last Round of...Read More