Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Backwards OH MB Toss 3 Minutes PVC Series: PT/Shin Box/SOTS @ Slow Tempo 2×10/10/10 (30s) Burgener Series: High Hang/Low Hang 2x3e @ Bar (30-60s) Strength/Power 1: Hang Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@60-75% or HBD WT ) *UNBROKEN *90-120s Rest 2:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Jumping Ball Slam Ladder 2×1-5 @ 14+/20 (30s Rest) PT/Air Squat/Vertical Jump 2×10/10/5 (30s) Strength/Power Hang Power Clean (5@Bar, 3@50%, 2@60%, Then 3@70, 3@75, 3+@80%) *or HBD WT *1-2 Min Rest *ALL PRETTY – Unbroken *Record Max Reps @ 80% Conditioning Cindy Meets...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump/Gym Sprint 2×10/GLap (Partner Rest) McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 10 Sumo DL (S-65/95, Rx-95/135, Rx+135+/185+) 20 Squat Thrust Bar Hop (S-Step Over) 40 DU’s (S-120 Singles) 400m Run 600m Row Record total...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lunge Matrix/Wall Squat 2×10/1 Each Way/8 (30s) Power Clean + Thruster 2x3e @ Bar-95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then work up in 5-10 lbs increments) 3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up in 5-10 lb Increments Until 1st...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Toss 3 Minutes 16/20 Spider Lunge/Wall Squat/Push-Up 2xGLe/5/5 (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 Distance Conditioning Metcon (AMRAP – Reps)...Read More

Beef & Onions Ingredients 2 lbs Grass-Fed Ground Beef 1 Vidalia Onion 1 ½ Tsp Salt Pepper to Taste Roasted Bell Peppers Ingredients 3-4 Bell Peppers (Various Colors) Dab of Coconut Oil Sprinkle Salt and Pepper Wild Rice Ingredients 1 Cup (Dry) Wild Rice 3 Cups Water ½ Tsp Salt   Instructions Since the Wild...Read More

Shredded Chicken Ingredients 2-3 lbs Free Range Chicken Breast 1 Tsp Sea Salt ½ Tsp Pepper Instructions Put the chicken breast, salt, and pepper into Crockpot and set on low for approximately 6 hours or until the chicken shreds up when you mix it. I usually mix it together in the Crockpot after 6 hours...Read More

  Summer is coming to an end, which means a few things in an order of importance… It’s almost football season. Jeans will soon be worn without massive amounts of sweat accumulation. Last travels of the season are upon us. With this being said, make your travel a way to change things up in your...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hoops 3 Minutes (Partner Rest) KB Ribbon/Air Squat/Pull Plus 2×10/10/10 (30s) Skill Practice Toes-To-Bar (10-15 Minutes) * 2×10-15s Basic Kip * 2×5 Kip + Knees-2-Chest * 2×5 KTE * T2B Each progression should be 80% mastered before moving to the next. 60s...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Speed Skater 2×10/10/20 total (30s) Wall Squat 2×8 (30s) PVC Series: Snatch Balance + SOTS Press 2×3+10 (30-60s) Strength/Power 1: Snatch (3/3/2/1 Then work up by 5-10 lb increments) 3@Bar, 3@50%, 2@60%, 1@70% Then Work Up in 5-10 lb Increments Until 1st...Read More