Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (Single In/Forward 2-IN 2-Out/Icky Shuffle) 2x PT/Air Squat/Push-Up 2×10/10/5 (30s) Strength/Power Strict Press (TEST: 8/5/3/3/2/Max Reps *90-120s Rest) Strict Overhead Press8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, Max Reps@85% Conditioning Metcon (Time) For Time Cash In: 100 DU’s (S-200 Singles) 3 Rounds of: 8...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog Partner Crab Walk + Sprint 3 Minutes F/B Arm Circles + TMC + Burpee 2x10e/10/5 (30s) Air Squat 2×10 (30s) Conditioning Metcon (Time) For Time (Teams of 3-4) 2 RFT 45/60 Squat Thrust 45/60 Power Clean (S-15-35/45-75, Rx-65/95, Rx+75+/115+) 45/60 OH KBS (S-20/30, Rx-35/50,...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes McKenzie Press-Up/Lateral Lunge/PVC Good Morning 2x10e (No Rest) SL Glute Bridge 2x5e (No Rest) Strength/Power Deadlift (8@Bar, 5@50%, 3@60% Then 4×5@65-75% *90-120s Rest) ALL PRETTY Conditioning Metcon (AMRAP – Reps) Triplet 5-8 Strict Pull-Up (S-Slow Tempo Inverted Row) 1 Minute...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride JJ + Bear Crawl 2×15/GL (Walk Back) Banded PT/Frog Jump/Pull+ 2x10e (30s) Skill Practice Rope Climb (12-15 Minute Practice) S-2x10s Clamp Hold + 4×3 Rope Climb Variation Rx-2×10 Clamp Hold + 10-12 Total Rope Climbs Rx+2×10 Clamp Hold + 10-12 total rope climbs (w/ 1-3...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Partner MB Toss 3 Minutes (14-16/20) PT/TMC/Broad Jump 2×10/10/GL (Walk Back) Strength/Power Overhead Squat (8/5/2 Then 3×5@65-75% or HBD WT *90-120s Rest) 8@Bar, 5@50%, 2@60% Then 3X5 ALL PRETTY Conditioning Metcon (No Measure) 15-Min EMOTM Min 0-3-6-9-12 ** 5 Power Cleans (S-55/75, Rx-75/95, Rx+95+/135+) Min...Read More

1. Everyone Was New Once Joining a new gym is scary. Especially if it’s your first experience with the journey of health & fitness. Bluprint Fitness provides EVERYTHING you need to succeed. And you WILL succeed! From unlimited information, to peer support, the Bluprint community is here to stand by you along the way. Every...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGL (Partner Rest) PT/Speed Skater/Pull+ 3×10/20/10 (30s) Strength/Power Front Rack Lunge ((Reverse) 3×12 total @ HBD WT *90s Rest) Suggested Start: S-BW-35/BW-45, Rx-45/65, Rx+65+/95+ Alternate Each Rep Conditioning Metcon (Time) Row Sprint Interval Pyramid 500m – 250m -100m –...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (Single In/Double In/Scissors L/Scissors R) 2x PVC Halo/Air Squat/Superman Hold 2x10e/10/15s (30s) Strength/Power Strict Press (8@Bar, 5@50%, 3@60%, Then 4×5@65-75% *90-120s Rest) Strict Overhead Press Conditioning Metcon (AMRAP – Rounds and Reps) 8-Min AMRAP 2 Power Snatch (S-15-35/35-55, Rx-55/75, Rx+65+/95+) 6 OHS...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog Partner Ball Slam Ladder 2×1-5 (10+/15+) * 60s Rest PVC Halo/TMC/Push-Up 2x10e/10/5 (30s) Air Squat 2×12 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP (Teams of 2-3) Cash In: 50/75 Burpees 8/12 Pull-Ups (S-Ring Row, Rx-Chin, Rx-C2B) 10/15 OHS (S-PVC-35/PVC-55, Rx-55/75, Rx+65+/95+)...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run PT/Air Squat/Hand Stand Hold 2×10/10/15s (S-High Plank) Broad Jumps 2xGL (Walk Back) SL Glute Bridge 2x5e (No Rest) Strength/Power Deadlift (8/5/3 Then 5/5/3/3+ *90-120s Rest) 8@Bar, 5@50%, 3@60% Then 5@65, 5@70, 3@75, 3+@80% **Max 8 Reps on Plus Set Conditioning Metcon (Time) 4 RFT 3...Read More