Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes 16/20 KB Complex: RW/KBS/Thruster @ 20+/30+ 2×8 (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 Ground Option 2: Sets...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle Relay 2 Minutes (Switch Every Glap) PT/Rev Lunge/Pull Plus 2×10/5e/10 (30s) SA OHS 2x5e @ BW-30 lbs (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 400m Run 15 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) 12 Back Loaded BB Lunge...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM (1-3 Min Rest) *Max 2 Misses For New Members...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Thruster MB Toss 2x8e @ 14+/20 (30s) McKenzie Press-Up/TMC/Wall Squat 2×10/10/5 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×6-8@60-65% or HBD WT ) *1-3 Min Rest *Full Depth – Use Ball If Needed Conditioning Metcon (AMRAP – Reps) 10 Minute Team Sled...Read More

If I had a dollar for every time someone older than me told me, “Talk to me when you are 30. It is ALL downhill from there.” Well here I am about to turn 31 and I can safely say I am stronger, faster, leaner, and in better shape than I have ever been in...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner SB Bounce Relay 3 Minutes PVC Halo/SL Glute Bridge/Frog Jump 2x5e/5e/10 (No Rest) Skill Practice Pistols (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride TMC/Scorpion Kick 2×10/10 (No Rest) PT/SL Wall Reach/Wall Squat 2×10/5e/5slowtempo (30s) Strength/Power 1: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85% Then 3-5 Sets to Find 1RM (1-3 Min Rest) **Returning Members 3×5...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Stiff Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PT/Air Squat/Push-Up 2×15/10/5 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×6-8@60-65% or HBD WT ) Strict Overhead Press*1-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) 3RFT 200m MB Transfer (14+/20) 12 T2B (S-HKR)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT + Spider Lunge + Inchworm 2×10/Gle/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 ) 3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Bear Crawl + Sprint 3xGLap (Partner Rest) PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20 Minute AMRAP (Teams of 2-3) 1000m/1500m Row (Switch Every 250m) 10/15 Sumo DL (S-55/95, Rx-95/135, Rx+135+/185+) – Switch Every Rep...Read More