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Workout, Happening, and Updates at BLUPRINT FITNESS

The Blog

WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Inchworm/Broad Jump 2×10/5/5 (No Rest Power Clean + Front Squat + Push

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes PT/Spider Lunge/Crab Walk 2×10/GLe/GLe (30s) Conditioning Metcon (AMRAP –

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Speed Ladder Drills: 2-in-2-Out/Scissors-L/Scissors-R 2xEach TMC/Air Squat/Broad Jump 2×10/10/GLe (30s) Athletics 400m Run (Time)

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Crab Walk 2×10/GLe/GLe (30s) Wall Squat 2×5 (30s) Snatch Balance 2×3

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Back Pedal 3xGLap (Partner Rest) PVC Halo/Frog Jump/Pull Plus 2x5e/10/12

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Saturday, March 19th

What: Pull-Up Clinic Where: Bluprint Fitness Time: 10:00 AM Description: Learn How-To Build Strength And Pull-Up (Strict, Kipping, and Butterfly Variations).

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Friday, April 29th

What: Spring Potluck Where: Bluprint Fitness Time: 6:30 PM Description: Come join the BluCru for a night filled with great food, great company, and socializing.

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Saturday, May 21st

What: Pizza & Friends Where: Roots Pizza (Chicago Ave.) Time: 7:00 AM Description: Get together for AYCE salad, pizza, and chicken wings!

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Thruster MB Toss 2x8e @ 14+/16+ (30s) PT/Shin Box/Air Squat 2×10/10/10 (30s) Strength/Power

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WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Walking Lunge + Inchworm 2xGLe (30s) PVC Series: PT/Wall Squat/SOTS 2×10/5/5 @

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint + Back Pedal 3 Minutes PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Wall Reach

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Locomotor Movments 1xGLe Each Broad Jump 2xGLe (Walk Back) Strength/Power Hang Power Clean (5@Bar,

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (60s) Scorpion/Iron Cross/Wall Squat 2×10/10/5 (No Rest) Conditioning Metcon

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner 3 Inchworm/Bear Crawl + Sprint 2xGLap (Partner Rest) PVC Halo/Air Squat/Speed Skaters 2x5e/10/10e

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/SL Glute Bridge 2×10/10/10e (30s) Wall Squat 2×5 (30s) Snatch Balance 2×3

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Row Race to 600m (Switch Every 100m) PT/Calf Pulse/Air Squat 2×10/10/10 (30s) Skill

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Lunge + Back Pedal 2xGLap (Partner Rest) PT/TMC/Wall Squat 2x8e (30s) Strength/Power Overhead

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WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Spider Lunge + Inchworm 2×10/5 (30s) PVC Series: PT/OHS/SOTS 2x10e (30s) Barbell

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Relay 3 Minutes 16/20 KB Complex: Ribbon/Thruster/Toe Tap 2×10/10/30 @ 20/30 (30s)

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Dyna Hoops @ 14-20 lb MB 3 Minutes BB Complex: Muscle Clean + Front

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WOD Thursday Barbell Club

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) Strength/Power 1: Snatch

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes KB Ribbon/SL Glute Bridge/Frog Jump 2×10/10e/10 @ 20/30 (No

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Lateral Band Walk 2×10/10/10e (30s) Wall Squat 3×5 (30s) Strength/Power 1: Back

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes (5 Burpee Drop Penalty) PVC Halo/TMC/Pull Plus 2x5e/10total/10 (30s)

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Strength/Power

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Outside Saturday WOD

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Minute Jog Jumping Jacks/Air Squats/Burpee 3×15/10/5 (30s) Various Mobility (mobilize something that needs mobilizing) Conditioning Metcon

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner KB Transfer 3 Minutes (20/35) PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)

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WOD Thursday Barbell Club

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 (High

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 1-IN/3 Hop + 1-IN/Backwards 2-IN-2-OUT 2x PT/Air Squat/Pull Plus 2x10e (30s) Conditioning

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Rowling 3x100m (Burpee Penalty) PVC Halo/Banded Rev Fly/Wall Squat 2x5e/10/5 (30s) Strength/Power Close-Grip Bench

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (60s) PT/TMC/Pull Plus 2×10/10total/10 (30s) Skill Practice Ring Muscle-Up

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat/Burpee 2x8e (30s) BB Complex: Power Snatch + Snatch Balance 2x5e

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Backwards MB Toss 2x5e @ 14/16 (30s) McKenzie/Scorpion Kick/Air Squat 2×10/10total/10 (No Rest)

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride SB Bounce Relay 3-Minutes McKenzie Press-Up/Scorpion/Burpee 2×10/10/5 (30s) Wall Squat 2×5 (30s) Conditioning Metcon

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WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Spider Lunges 2xGLe (Walk Back) PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1:

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes @ 14-16/20 (5 Burpee Penalty for Dropping) Superman/Air Squat/Broad

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WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/SL Glute Bridge/Wall Squat 2x10e (30s) Snatch Balance: 3×3 @ Bar-50% of

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Skip 2xGLap (Partner Rest) PT/TMC/Air Squat 2x10e (No Rest) Conditioning

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes KB Complex: Ribbon/Fig 8/Goblet Squat 2x30s Each @ 20/30

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Inchworms 2×5 (30s) PVC Series: PT/TMC/Wall Squat 2×10/10/5 (30s) BB Thruster 2×5

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: High Knee 1-IN/2-IN-2-OUT/Hop Scotch 2x PVC Halo/SL Wall Reach/Air Squat 2x5e/5e/10 (30s)

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer 3 Minutes (Partner Rest) PT/SL Glute Bridge/Frog

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WOD Saturday Barbell Club

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) BB Complex: Muscle

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WOD Satuday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Team Relay: Burpee/Air Squat/Gym Sprint 3×5/5/GLap (2-4 Teams) PT/SL Glute Bridge/Vertical Jump 3×10/10e/5

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WOD Friday CrossFit

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

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WOD Thursday Barbell Club

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

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WOD Thursday CrossFit

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

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WOD Wednesday CrossFit

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

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WOD Tuesday Barbell Club

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

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WOD Tuesday CrossFit

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

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WOD Monday CrossFit

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)

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WOD Saturday Barbell Club

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

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WOD Saturday CrossFit

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)

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Broad Jump + Back Pedal 2xGLap (Partner Rest) KB Thruster + Toe Tap

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WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/High Hang Power Snatch/OHS 2×10/5/5 (30s) Snatch Balance: 3×3 @

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (60s) PT/TMC/Pull Plus 2×10/10/10 (30s) Wall Squat 2×8 (30s) Conditioning

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride SB Bounce Relay 3 Minutes (Teams of 2-3) KB Complex: RW, Ribbon, OH Craddle

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride McKenzie/Scorpion/Iron Cross 2×10 (No Rest) PT + SL Glute Bridge 2x10e (No

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Forward DynaFrog + OH Carry 3xGLap (60s) PT/Air Squat/Push Plus 2x10e (30s) Skill

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty – No Rest) PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s) Conditioning

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WOD Saturday Barbell Club

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 (High

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner MB Toss 3 Minutes (16/20) PVC Halo/Air Squat/Bear Crawl 3x10e/10/Gle (30-60s) Conditioning

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Team Relay: Wall Ball/Ball Slam/MB Transfer 3×5/5/GL @ 14 lbs (2 Teams) PT +

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Favorite Smoothie

Janelle’s Current Smoothie Favorite Ingredients 1 Scoop Unflavored Whey Isolate (Currently using 100% Nutra Bio) ½ Frozen Banana (remove peel before freezing and cut in

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WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/TMC/Wall Squat 2x10e/10/5@Slow Tempo (30s) BB Complex: High Hang/Low Hang/Full Power

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Sprint Relay 3 Minutes (2-3 Athletes) TMC + Broad Jump 2×10/Gle (Walk Back)

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride MB Bear Crawl 3xGLe (Walk Back) PVC Halo/Frog Jump/Push-Ups 2x5e/10/5 (30s) Strength/Power Close-Grip Bench

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Inchworm 2xGLe (Walk Back) PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: High Knees 1-In/2-In 2-Out/Backwards Hop Scotch 2x PT/Air Squat/SL Balance 2×10/10/15s Each

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Traveling KBS + OH Carry 3xGLa @ 25/35 (Partner Rest) Frog Jumps 2×15

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WOD Saturday Barbell Club

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 (High

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog “You’ve Been Served” 5 Minutes (5 Burpee Penalty) PVC Series: PT/OHS/SOTS 2x10e (30s)

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes @ 16/20 (5 Burpee Drop Penalty) PVC Halo/Deep Mt

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WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat/Burpee 2x8e (30s) BB Complex: Power Snatch + Snatch Balance 2x5e

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: Hop Scotch/L-Scissor/R-Scissor 2x PT/TMC/SL Glute Bridge 2×10 (30s) SA OHS 2x5e @

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Crab Walk + Sprint 3xGLa (Partner Rest) KB Ribbon/Bridge Reach/Air Squat 2×10 (30s)

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Simply fill out the form below and then schedule Your FREE intro CALL on the next page.

Shortly after we will be in touch with you to confirm your intro call. We are excited to meet you!

MARYRUTH O’NEAL

COACH

BIOGRAPHY

As a largely uncoordinated child, I spent much of my youth with broken bones, missing teeth and injured pride as I stumbled awkwardly through team sports like basketball, soccer and softball. Quite inexplicably, I made the cheer squad in my freshman year of college, but quit after just one season and made no further athletic pursuits while in school. Perhaps fubsy young writers were meant to focus solely on their English degrees and grand notions for a publishing future.

But something unexpected happened in 2007. I caught wind of the Nike+iPod Sports Kit that Nike had released not one year earlier. For reasons I can no longer recall, I decided that this fitness technology (a then-little-used phrase) deserved space in my life. I purchased my first pair of running shoes, along with the Nike+ sensor kit, and started apprehensively pounding pavement.

Spoiler alert: I was not a great runner. But I was consistent. (And, blessedly, I discovered I wasn’t quite so uncoordinated as I’d once been.) I built up mileage, ran my first 10k, lost nearly 70 pounds, and found a new sense of empowerment that led to more confident choices in every aspect of my life. While I grew as an athlete, I also grew as a professional, accelerating in my career as a writer, and as a risk-taker, at one point even pausing my career to pursue a culinary degree.

There is no question that physical feats and even the smallest measure of athletic prowess can inspire boldness in seemingly unrelated endeavors. I have rediscovered this truth throughout my adult life, and I have witnessed in others the transformative impact of leaning into an athletic identity, no matter how we define it for ourselves.

This is what I live for as a coach: Helping everyone I meet recognize and embrace not only their athletic potential but also the broad impact of training and growing that potential. We all have a different starting line, but I am proud to coach at a gym that believes in meeting every member where they are. Whether you have spent your whole life identifying as an athlete or denying all along that you possess any physical prowess, there is a starting line for you at Bluprint and it leads to a journey that is utterly worth the undertaking.

CERTIFICATIONS

Bachelors in English/Communication
Bluprint Professional Coach Development Program
CrossFit Level 1 Trainer

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DEVLIN MURDOCK

COACH

BIOGRAPHY

Rowing is a sport that can show you just how strong you are and just how hard you can push yourself. Just when you don’t think you can go any more, you find that little bit extra. When you challenge yourself in rowing, all the other challenges you face seem to pale in comparison. I can’t count the number of times I have been met with an obstacle in life and found confidence in my ability to overcome that obstacle stemmed directly from pushing myself in the sport of rowing. I want to help you find your outer limits and then break through them.

Originally a soccer player, Devlin started rowing to keep in shape in the soccer offseason. Training indoors throughout the winter months in Connecticut, by the time Devlin had made it through a full season of scholastic soccer and club rowing he had won a district championship (soccer) and a national championship (rowing) and was faced with a decision. Several medals and accolades later, Devlin finished his four years at Saint Joseph’s University in Philadelphia, PA as a national champion, a three year varsity letter winner, a captain of the Men’s Rowing team, and a Bachelor of Science in Physics. Devlin moved to Chicago in 2012 to see about a girl (to whom he is now married) and became the Programs Manager of Recovery on Water, a rowing team for patients and survivors of breast cancer in 2015.”

CERTIFICATIONS

CrossFit Level 1 Trainer
BS Physics (Saint Joseph’s University)
USRowing Level 2 Certified Coach
Cancer and Exercise Specialist Training Certified
Bluprint Fitness Professional Coach Development Program

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JAVI TIRADO

COACH

BIOGRAPHY

Growth happens when you willingly put yourself in an uncomfortable position. This statement guided me towards Bluprint and since joining this awesome community I’ve been in a constant state of discomfort, which has led to so much growth. 

I played baseball since I was 4 years old up until my sophomore year of college. When I stopped playing, I found the gym to be a place of solitude. It was where I felt my best. I started my fitness journey with traditional weight training. I spent most of my undergraduate and graduate student years working out in this fashion and at various points felt like I wasn’t doing enough. When I moved back to Chicago, I knew something had to change. I needed to be challenged. I needed to be held accountable. I needed community. & I needed something that fit into my schedule. 

I found bluprint during the pandemic and immediately felt at home. This place changed my perspective on health and fitness and I knew after a few months of joining I wanted more. After 8 months of being a BP athlete, I stepped into the coaching arena. Coaching brings me joy. It’s where I get to bridge my passion for teaching and learning with fitness. I’m grateful to be a part of this community and to be working with you all.

CERTIFICATIONS

CrossFit Level 1 Trainer
Bluprint Fitness Professional Coach Development Program

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EMILY WAUER

COACH

BIOGRAPHY

Growing up I always knew I wanted to be a Strength Coach one day. Born and raised in Downers Grove Illinois, I was raised playing any sport that involved a ball and contact with my brother’s and cousin. In highschool, I chose to focus on soccer and went on to play on the inaugural team at the University of Illinois of Chicago where I completed a degree in Kinesiology Exercise Science and a Minor in Nutrition.

My soccer career came to a close after I endured my second ACL & Meniscus tear playing semi-professionally for the Chicago Red Stars Reserves. After I re-gained enough strength after surgery, I knew I needed a gym that had the ultimate programming that could feed my competitive spirit, help me build strength and endurance while staying injury-free. Those standards have been far exceeded ever since and I couldn’t be more excited to be a part of the team to take what I have learned to coach athletes from all ages and levels of fitness.

In addition to coaching at BluPrint, I am a software Sales Representative and can understand how hard it is to maintain a healthy lifestyle working a 8-5pm+ corporate job. BluPrint will be the gym to take the thinking out of workout plans, hold you accountable to making 3-5 classes a week, help you achieve the body you never thought you could and most importantly keep you injury free while doing so!

CERTIFICATIONS

BA Kinesiology Exercise Science with a Minor in Nutrition (University of Illinois at Chicago)
Sports Recovery Specialist (Chicago Recovery Room)
Parisi Speed Coach (Parisi Speed School)
Mental Health Advocate

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MARGARET DRISI

COACH

BIOGRAPHY

I’ve always loved a good challenge. Growing up in the south suburbs of Chicago, I dabbled in team sports and gymnastics, but I didn’t find my passion for personal fitness until the end of college. I started challenging myself with 5ks, “Insanity” workouts, and Tough Mudders and slowly moved on to Spartan races, half marathons, and full marathons. One day I told a friend, “I could never run a marathon!” and the next day I signed up for the 2015 Chicago Marathon. I hated thinking I couldn’t do something. My first marathon was my first experience with following a training plan. I learned that my body – all of our bodies – can do incredible things with consistency and a plan. Six years later, I still love following a fitness plan and seeing the results of my hard work. I became a coach because I want to help other people find that same success and feel proud of the work they’ve put in. I love fitness, but I’m nerdy about nutrition. I earned my “nutrition coach certification” from Working Against Gravity this year and am excited to see how this new knowledge can help me serve others.

CERTIFICATIONS

CrossFit Level 1 Trainer
WAG Certified Nutrition Coach
Bluprint Fitness Professional Coach Development Program

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LINDSAY WADE

COACH

BIOGRAPHY

Born and raised in the western suburbs of Chicago, I grew up doing as many sports and activities as my parents would allow. As I got older, I became a competitive sprinter, swimmer, cheerleader and dancer and later ventured into long distance running and yoga. Discovering Bluprint was life-changing. I can confidently say I’m in the best shape of my life thanks to this gym and its coaches. Being part of this crew has also led to amazing friends and an overall healthier routine.

When I’m not at the gym, I spend most of my free time volunteering at Chicago Animal Care and Control, playing trivia, going to music festivals/concerts, traveling, and hanging with my husband and pup.

CERTIFICATIONS

CrossFit Level 1 Trainer
Bluprint Professional Coach Development Program
MAT (National Louis University)

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JANELLE DYCE

COACH

BIOGRAPHY

Growing up in New England I was always surrounded by sports, we were always watching sports or playing sports. Basketball and soccer were my personal favorites and I played them up through high school.

After high school, I knew I wanted to go to a university where I could watch big time athletes play and that took me to University of Florida – Go Gators! I studied Business Administration and minored in Health Science Education. After graduating in 2008, I stayed in “The Swamp” and got a job at the local gym – Gainesville Health and Fitness. After a couple years in the customer service side, I became a NASM Personal Trainer which was one of the most influential and important decisions of my life.

Fitness has always been a huge part of who I am and I wanted to share that with other athletes by inspiring people to lead healthier lives. Shortly after becoming a Personal Trainer, I was eager to learn more about how nutrition maximized the results we strived for in the gym. I received my Precision Nutrition Level 1 to enhance my nutritional understanding. After many years of personal training under my belt I met Byron and we continued to push and grow together as fitness professionals. We got our L1 CrossFit Certifications (and a few years later our Level 2) and made the move to Chicago to pursue taking over a CrossFit Gym called RowFit.

We re-branded, moved down the street, and continued to grow into the Bluprint Fitness we are today. We will continue to grow through constant learning, always striving to be the best we can be for our FitFam – the Blu Cru. I am committed to thoughtfully and safely building up my athletes by meeting them where they are at on their fitness journey and motivating them to become the best versions of themselves. I promise to always practice what I preach, lead by example, and empower my athletes with  thoughtful and educated coaching.

CERTIFICATIONS

CrossFit Level 2 Trainer
CrossFit Specialty Courses
Gymnastics
Mobility
National Association of Sports Medicine – Certified Personal Trainer (NASM)
Precision Nutrition Level 1
Kettlebell Concepts Level 2 Trainer (KBC)
BA Business Administration/Minor & Specialization in Health Science Education (University of Florida)
CPR-AED

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BYRON DYCE II

COACH

BIOGRAPHY

My goal is to educate and inspire communities to improve their quality of life by creating a Bluprint for success. Health & fitness are my passion and I want to accompany athletes along their journey to better health and performance.

Byron was destined for a love of health & fitness from an early age, being the son of an Olympic runner. He spent his childhood playing outdoors and getting involved in as many sports as possible. Byron settled into his “athletic niche” when he entered high school, directing his focus on football and weightlifting, where he competed at a high level. He then spent his freshman year as a walk-on with the University of Florida football team until he decided he wanted to focus his energy on school & business. Byron has spent the last 6 years in the fitness field.

CERTIFICATIONS

CrossFit Level 2 Trainer
CrossFit Specialty Courses
Powerlifting Trainer
Mobility Trainer
USA Weightlifting Level 1 Coach (USAW)
National Association of Sports Medicine – Certified Personal Trainer (NASM)
Kettlebell Concepts Level 2 Trainer (KBC)
AA in Accounting (Santa Fe College)
BA in Business
Administration (University of Florida)
CPR-AED

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HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

414 N Oakley Blvd, Chicago, IL 60612

(773) 322-1218

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.