Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Plank Walk Relay 3 Minutes (2 Teams) KB Ribbon/Air Squat/Pull + 2x10e (30s) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2×10 Pull + 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 8-10 Minute Practice Rest Plenty Between Attempts – Active...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Back Pedal 3 Minutes (Partner Rest) Scorpion Kick/SL Glute Bridge/Air Squat 2x8e (30s) Strength/Power Back Squat (8/5/3/3/2/1 Then 1-3 Sets to Find 1RM) 8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest *ALL PRETTY...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Team SB Relay 3 Minutes (Teams of 3-4) PT/Air Squat/Burpee 3×15/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Minute AMRAP (Teams of 2-3) 10/15 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+HSPU) 20/30 Power Snatch (S-35/55, Rx-55/75, Rx+65+/95+) 30/45 OH KBS (S-20/35, Rx-35/50,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Bear Crawls + Back Pedal 3 Minutes PVC Halo/TMC/Frog Jump 2x10e (30s) Strength/Power Strict Pull-Up (4×5-8 ) (S-Jumping Negative/5010 Ring Row, Rx-Chin, Rx+C2B) Unbroken Reps 90-120s Rest Conditioning Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#(Athlete’s Choice 35-85/45-115, Rx-95/135) Record...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder x 2: High Knees 1 IN/Icky/3 Hops + 2 In 2 out PT + Shin Box + SL Glute Bridge 2×10/10e/10 (30s) Air Squat @ 3010 Tempo 2×12 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 28 Minute AMRAP Cash IN: 1000m...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner KB Transfer 3 Minutes @20/35 PVC Series: PT/OHS/Strict Press 2x10e (30s) Strength/Power Clean and Jerk (3@Bar, 3@50%, 2@60% Then 3×2+15s OH Hold @70-75%) *ALL PRETTY *1-3 Min Rest Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Airdyne (Max Cals) KB Rack Hold (20+/35+) Burpee...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3-Minutes @ 16/20 Bridge Reach/Wall Squat/Pull + 2x10total/8/10 Skill Practice Handstand Practice (12 Minutes) Hold/Walk/Push-Up/Etc.*2-3x 10s Tripod Holds *2x3e Tripod + SL Leg Lifts *2×3 Tripop + Double Leg Lifts *2-3x Tripod to Horizontal Kip *HSPU or Pike Push-Ups *Rest A.N....Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Tabata: Deep Mt Climber + Sky Dive Hold 3 Minutes PT + Air Squat 2x10e (30s) Strength/Power Back Squat (8@Bar, 5@50%, 3@60%, Then 3×5@65-75% @ 3010 Tempo ) *1-3 Min Rest *ALL PRETTY – MUST HIT DEPTH Conditioning Race-to-1500 (Time) Row 1500m As Fast...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride PT 2×15 (30s) TMC/Air Squat/Pull+ 2x10e (30s) Burpee 2×8 (30s) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29,...Read More

Ingredients 1 lb Grass-Fed Ground Beef (My favorite: Ribeye Burgers from the Amish Store) 1 Tbs Water (Don’t use if you have pre-formed patties) ½-¾ Tsp Sea Salt ¼ Tsp Pepper ½ Tsp Sage ½ Tsp Smoked Paprika ¾ Tsp Parsley   Instructions Combine ingredients with hands and form into 4 equal sized patties. Flatten...Read More