Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD) *If no numbers use 1RM template: S-75/105, Rx-95/155, Rx+125+/205+ *20 Min Clock – 2 Min Rest – 2s Pause Each Rep Conditioning...Read More

Bluprint Fitness – Open Gym Warm-up 90s Jumping Jack Tabata Spider Lunge + Frankenstein 2×10/Length Back (NR) PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Strength/Power Goblet Squat ((S-air squat) 5@LBD, 4×10@HBD) *Use Weight or Household Object for Goblet Squats *superset w/ 10 SL Wall Reaches each Leg Conditioning Metcon (AMRAP – Reps) AMRAP7 10 Burpees (S-...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) 3xAMRAP7 (25MinClock) 15 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 20 Alt DB Lunge (S1-BW to AC, S2-20/35, Rx-35/50) 500m Row/Ski or 25 Cal Bike *2 Min Between AMRAPs *Rollover Rounds...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swing/TMC/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Reps) Partner E2MIN 15 Cal RRS MAX Crab Walk (S-Bear Crawl, Rx-Crab Walk, Rx+HSW) – 6′ Increments *5 Rounds Each – Switch Every 2 Min *Record Team Name + Reps...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint + Bear Crawl 2 Min (Partner Rest) PVC Halo/Air Squat/Basic Kip 2x5e/10/10 (NR) Strength/Power Floor Press (Strength Ladder ) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/125, Rx+95+/155+ *20 Minute Clock – (90s...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Bridge Reach/3s Pause Air Squat 2×10/10/5 (30s) Skill Practice Hang Clean (5@Bar, 3@50%, 2@60%, Then 4×2@70-75% ) *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *16 Min Clock – 90s Rest – Tech Focus Conditioning Metcon (Calories) AMRAP12 Max Cal RRS...Read More

Be Proactive… That’s the name of the game when it comes to living a lifestyle of health & fitness. The cool part about a muscle activation plan is that it can be used to 1) prevent future injury and/or 2) rehab a current injury. Checkout some of our go-to shoulder activation exercises – this is...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Snatch Grip Deadlift (Strength Ladder ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-105% or HBD WT *If no numbers use 1RM template: S-95/135, Rx-115/185, Rx+155+/225+ *20 Min Clock – 90s Rest...Read More