Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Bear Crawl + Back Pedal 2xGLap (Partner Rest) KB Complex: Ribbon + Alt KBS + Goblet Squat 2x10e @ 25/35 (30s) Strength/Power Oly Choice: Clean & Jerk OR Snatch Burgener Warm-Up 3@Bar, 3@50%, 2@65%, 1@70%, Then 1@80, 1@85%, 1@75% *1-3 Min Rest Clean...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLaps (Partner Rest) PT/Shin Box/Frong Jump 2x10e (30s) Pull Plus 2×12 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 5 Front Squats (S-35/55, Rx-65/95, Rx+115+/155+) 10 T2B (S-HKR) 15 Bar Facing Burpees 400m Run Record Total Rds +...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Scorpion Kick/Wall Squat 2x10e (30s) Snatch Balance: 3×3 @ Bar-50% of Snatch (Rest A.N.) Strength/Power 1: Snatch ( 3/3/2/1 Then 1@80, 1@85%, 1@90%, 1@75% ) 3@Bar, 3@50%, 2@65%, 1@75%, Then 1@80, 1@85%, 1@90%, 1@75% *1-3 Min Rest 2: Split Squat ( 3x8e...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Wall Ball Ladder 2×1-5 @ 14-16/20 (60s) DB Complex: Curl/Bent-Over Row/Strict Press 2x8e @ 10+/15+ (30s) Strength/Power Push Press (8-1 Strength Ladder ) *Suggested Start: EVERYONE @ Bar *1.5-3 Min Rest Conditioning Metcon (Time) Team Calorie Race Teams of 2-4 Race to 150/225/300...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minute Building in Speed @ 16/20 PT/Air Squat/Pull Plus 2x10e (30s) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active Shoulder Are A...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes 16/20 PT/Shin Box/Lateral Lunge 2×10 (30s) Wall Squat 2x8e (30s) Strength/Power 1: Front Squat (5@Bar, 5@50%, 3@60%, 2@75%, Then 3×3 15s Clusters ) *Clusters @ 80/85/85-90% *3-5 Minutes Rest 2: Hang Power Clean + Split Jerk (3@Bar,...Read More

My progress is slowing. I can’t seem to lose enough body fat to reach my goals. I haven’t hit a PR in over 3-months. IF you know everything there is about how to stay motivated during times full of distractions, you can stop reading. IF you’ve ever encountered any or all of the mentioned statements...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Broad Jump + Back Pedal 2xGLap (Partner Rest) McKenzie Press-Up/TMC/Air Squat 2x10e (30s) Strength/Power Sumo Deadlift (8-1 Strength Ladder *1.5-2 Min Rest) Suggested Start: S-Bar, Rx-65/95, Rx+95/135 (Start w/ Goal In Mind) Record Heaviest Set Conditioning Metcon (Time) Sprint Repeats Run 400m as...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Team Relay: JJ/Frog Jumps/1 GLap Sprint 3×5/5/1 (2 Teams) PT/TMC/Wall Squat 3×10/10/5 (30-60s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP (Teams of 2-3) 400m Run (Together) 20/30 Thrusters (S-35/55, Rx-55/75, Rx+75/95) 12/18 Burpee Box Jumps (S-AC, Rx-20/24, Rx+24/30) 200m Run...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) Burgener Series: 2ea at High Hang, Then 2ea at Full @ Bar-95 lbs (60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@65%, 1@75%, Then 4×1@80-90% ) *1-3 Min Rest 2: Back Squat (5@Bar,...Read More