What: Bluprint Holiday Party Where: TBD Time: TBD Description: TBDRead More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Thruster MB Toss 2x8e @ 14+/16+ (30s) PT/Shin Box/Air Squat 2×10/10/10 (30s) Strength/Power Overhead Squat ( 5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *ALL PRETTY – FULL DEPTH Conditioning Metcon (AMRAP – Rounds and Reps) 8-Minute AMRAP 5...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint + Back Pedal 3 Minutes PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Wall Reach 2x5e (30s) Conditioning Metcon (Calories) Partner 20-Min EMOTM (Teams of 2) Partner 1: 5 DL (S-75/95, Rx-115/155, Rx+135+/205+) Partner 2: Cal Row (S-7/9, Rx-9/11, Rx+11/13) Switch Every Minute Last Row...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Walking Lunge + Inchworm 2xGLe (30s) PVC Series: PT/Wall Squat/SOTS 2×10/5/5 @ Slow Tempo (30s) Snatch Balance + OHS: 2×2/3 @ Bar Strength/Power 1: Snatch (3/3/2 Then 4×1@70-75% w/2s Low Hang Pause) 3@Bar, 3@50%, 2@60% *90-120s Rest 2: Power Clean + Push...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Locomotor Movments 1xGLe Each Broad Jump 2xGLe (Walk Back) Strength/Power Hang Power Clean (5@Bar, 5@50%, 2@60% Then 4×3@70-80% or HBD WT ) *1-2 Min Rest *ALL PRETTY Conditioning CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (60s) Scorpion/Iron Cross/Wall Squat 2×10/10/5 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 10 OH Lunges (S-PVC to 35/45, Rx-65+/95+) 15 T2B (S-HKR) 20 DU’s (S-60 Singles) 400m Run 800m Row Record Total Rds + Reps...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each Power Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs (30-60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *90-120s Rest 2: Muscle Snatch (Take 5 Minutes to Find HBD 3,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner 3 Inchworm/Bear Crawl + Sprint 2xGLap (Partner Rest) PVC Halo/Air Squat/Speed Skaters 2x5e/10/10e (30s) Athletics Shuttle Run (3 Attepmts for FASTEST Time) 5-10-5 Cone Drill*1-2 Min Rest Conditioning Metcon (Time) 4RFT 7 S2OH (S-35/55, Rx-65/95, Rx+95+/135+) 13 KBS (S-20/35, Rx-35/50, Rx+45+/60+) 400m Run...Read More

As you may have heard, I made a change in my nutrition towards the end of last year. The physical results were immediately apparent: lower body fat, improved overall strength/fitness, and increased muscle. However, I think the most important part of this process was the knowledge I gained. Here are some tips I learned along...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Row Race to 600m (Switch Every 100m) PT/Calf Pulse/Air Squat 2×10/10/10 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double Unders Conditioning Metcon (AMRAP – Rounds and Reps)...Read More