Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Pull Plus 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – MAX Cals Station2: Goblet Hold (S-20/35, Rx-35/50) – Constant Hold Station3: Burpee BJO at 20″/24″ (Step Over Ok) – MAX Reps Station4: Sky Dive Hold –...Read More

LIST BY MONTH January HoliGAINZ Kick-Off Clinic: Saturday, January 11thHoliGAINZ Healthy Habits Challenge: January 13th – February 21st February Community Yoga w/ Sade: Saturday, February 1st (Friends Welcome)BluCru Night Out (Emporium Logan Square): Saturday, February 22ndRow Marathon Training Plan: February 24th – March 21st March Bring-a-Friend To Class Day: Friday, March 13th (ALL DAY)Remote GAINZ...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 (Partner Rest) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) – Switch A.N. 16 DL (S1-AC to 95/135, S2-125/185, Rx-155+/225+) – Switch Every 4 24...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 Spider Lunge + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2×10/10/10 (30s) Strength/Power Overhead Squat ( 5@Bar, 5@50%, 3@60%, Then 3×3@70% w/ 3010 Tempo) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+105+/155+ *18 Min Clock – 2 Min Rest – FULL ROM Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) PVC Halo/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Skill Practice Toes-To-Bar (15-18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circles/TMC/PVC Hinge 2×10/10/10 (NR) Strength/Power Good Mornings (5@Bar, 5@LBD WT, Then 4×5@HBD WT) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – 3010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder by...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 7x Partner Rock/Paper/Scissors (2 Squat Thrust Penalty) PT/TMC/Air Squat 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 8 Thruster (S-AC to 55/75, Rx+65/95, Rx+80+/115+) 8 Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B) 8 Burpees (Jump & Clap) 20 Cal RRS *Record Total Rds + Reps Cool Down Side...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/Reverse Lunge/Prone Swimmer 2x10e/5e/5 (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 8 Devil Press (S-AC, Rx-20/35, Rx+35/50) Max Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Cool Down Partner 5 Min...Read More