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Workout, Happening, and Updates at BLUPRINT FITNESS

The Blog

WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Traveling KBS + KB Transfer 2xGLap @ 20+/35+ (Partner Rest) PT/TMC/SL Glute Bridge

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WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Broad Jump + Back Pedal 2xGLap (Partner Rest) PT/OHS/Drop Snatch: 2×10/10/5

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Team Plate Relay @ 10/15 (Two Teams) PVC Halo/Spider Lunge/Stiff-Legged Bear Crawl 2x5e/Gle/GLe

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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 Min @ 16/20 PT/Air Squat/Push-Up 2×15/10/5 (30s) Pull Plus 2×12

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2xHigh Knee Single/Backwards 2In2Out/5 Hop + Single In KB Ribbon/Goblet Squat/Toe

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WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) PT/Inchworm/3s Pause Air Squat 2×10/5/5 (30s)

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Bear Crawl + Crab Walk 3 Min (Partner Rest) PT/McKenzie Press-Up/3s Pause Air

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Dyna Hoops 2 Minutes @14+/20+ PVC Halo/Frog Jump/Basic Kip: 2x5e/10/10 (30s) Skill Practice Strict

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner OH Plate Carry + Transfer 3xGLap @15+/25+ (Partner Rest) PT/TMC/SL Wall Reach 2×10/10/5e

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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 PT/OHS/SOTS: 2x10e (30s) Strength/Power 1: Snatch (5@Bar, 3@50%, 3@60%, Then

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss @ 16/20 3 Min PT/PVC Hinge/Frog Jump 2x10e (No Rest) Conditioning

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Bear Crawl 2xGLa (Partner Rest) Arm Circles/Spider Lunge/Air Squat: 2x10e/10/10

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WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Complex: Halo/Hinge/Snatch Balance

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer @ 16/20 3-Min PT/OHS/SOTS Press 2x10e (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 “Over Under” Team Relay 2x KB Ribbon/Fig 8/3s Pause Goblet Squat 2×10/10/5 @ 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 PT/OHS/SOTS Press: 2x10e (30s) OHS + Hang Snatch: 2×3+3@Bar (30-60s) Strength/Power 1:

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Side Shuffle 2xGLap (Partner Rest) PVC Halo/Deep MT Climber/Pull

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Inchworms + Sprint 3×5/GLap (Partner Rest) PT/McKenzie Press-Up/SL Balance Circle 2×10/10/5 Each (No

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WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Inverted KB Carry + KB Transfer 4xGLap 10+/20+ (Partner Rest) PT/TMC/SOTS:

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3×143 (Burpee Penalty) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (Time) For Time (2-3

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Parnter Banded Bear Crawls 3xGLe (Switch Every GLe) PT/Spider Lunge/Broad Jump: 2×10/10/5 (30s) Strength/Power

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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 PVC Halo/McKenzie Press Up/Wall Squat 2x5e/10/5 (No Rest) Strength/Power 1:

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder 2x: 3 Hop + 1In/Icky/Freestyle + Ball Catch PT/Inchworm/Air Squat 2×10/5/10 (30s)

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “Bring Sally Up” Air Squat Warm-Up McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest)

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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/OHS/SOTS Press: 2x10e (30s) OHS + Snatch Balance: 2×3+3@Bar (30-60s) Strength/Power 1:

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PT/TMC/SL Wall Reach: 2×10/10/5e (30s) Skill Practice Pistols (10-12

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WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) KB Ribbon/KBS/SA OHS: 2×10/10/5e

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride You’ve Been Served 3 Minutes (5 Burpee Penalty) McKenzie Press-Up/Scorpion/Iron Cross: 2x10e (No Rest)

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Skip 3 Minutes (Partner Rest) PT/Banded Rev Fly/Frog Jump: 2×10/10/10

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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 PVC Halo/OH 3s Pause Squat 2×10/10 (30s) Strength/Power 1: Snatch

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes (Partner Rest) KB Complex: Ribbon/Goblet Squat/OH Hold: 2×10/10/30s @

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 (30s) PT/3s Pause Air Squat/Banded Front Rack Stretch: 2×10/5/30s

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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/OHS/SOTS Press: 2x10e (30s) OHS + Snatch Balance: 2×3+3@Bar (30-60s) Strength/Power 1:

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3 Minutes 16/20 (Partner Rest) PVC Halo/Scorpion Kick/Push-Up:

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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 3xGLap (Partner Rest) PT/PVC Hinge/SL Glute Bridge: 2×10/10/10e (30s)

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MURPH

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Banded Reverse Fly: 2×15/10/5 (30s) Pull Plus + Air Squat: 2×10/10 (30s) Conditioning Murph

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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) PT/Spider Lunge/Frog Jump 2×10/10/10 (30s)

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2xHigh Knee/Scissors-L/Scissors-R PVC Halo/Pull Plus/SL Glute Bridge 2x10e/10/10e (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 Dyna Hoops 2 Min @ 14+/16+ PT/Air Squat/Push-Up 2×15/10/5 (30s) Strength/Power Clean and

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3 Min (Partner Rest) Basic Kip/Lateral Lunge/Broad Jump 2×10/5e/5

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Runs: 2xForward/Lateral-L/Lateral-R/Backwards (Partner Rest) PT/TMC/Air Squat 2x10e (30s) Strength/Power Front Squat (5/5/3/2

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/McKenzie Press-Up/Push-Up 2×10/10/5 (30s) BB Power

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hop + Transfer 3 Min @ 16/20 KB Ribbon/Scorpion Kick/Toe Taps 2×10/10/30

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “You’ve Been Served” 3 Minutes (5 Burpee Penalty) PT/Air Squat/Vertical Jump 2×15/10/5 (30s) Strength/Power

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Rev Lunge/Pull Plus

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner OH Plate Carry + Transfer 3 Minutes @ 15/25 PT/TMC/Frog Jump 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 PT/TMC/Thruster 2×8/8/8 @ Bar (60s) Strength/Power 1: Front Squat (Work

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PT/TMC/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP –

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Walking KBS + Transfer @ 20+/30+ 3xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross

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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/TMC/3s Pause Squat Jump 2x10e/10/5 (30s) Clean/Front Squat/Split Jerk: 2x2e@Bar to 65/95

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3×183 (Burpee Penalty) DB Complex: Ribbon/Goblet Squat/Windmill 2×10/10/5e @ 15+/25+ (30s) Conditioning Metcon

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Lateral Shuffle 2xGLap (Partner Rest) PT/Inchworm/3s Pause Squat 2×10/5/5 (30s)

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Partner 5 Inchworm + Glap Sprint (Partner Rest) PT/OHS/SOTS Press: 2x10e

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Inverted SA KB Carry @ 15+ lbs 3xGLap (Partner Rest) KB Complex: Fig

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Bear Crawl + Skip 3 Min (Partner Rest) PT/Basic Kip/Frog Jump 2x10e (30s)

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Buckwheat Pancakes

Ingredients (Big Batch = About 18 small 4-inch pancakes) 2 Cups Buckwheat Flour 2 Cups Almond Milk (I use Calafia Farms) 2 Tbs Maple Syrup

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WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2×10/10/10 (30s) Snatch Grip: Power Shrug/Snatch/OHS 2x3e @ Bar (60s) Strength/Power

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BENCH AND BRUNCH

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Plank Shoulder Tap Ladder: 2×2-10 (30-60s) Forward-Backwards Arm Circles/Air Squat/Burpee 2x10e/10/5 (30s) Strength/Power

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Forward/Backwards Run 3 Minutes (Partner Rest) PT/SL Wall Reach/Kip 2×10/5e/10 (30s) Strength/Power OH

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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/3s Pause Air Squat 2x10e/10/5 (30s) Clean/Front Squat/Split Jerk: 2x2e@Bar to

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 3 Minutes PVC Series: Halo/OHS/Hinge 2x5e/10/10 (No Rest) Conditioning Metcon (AMRAP –

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner 3 Frog Jump + GLap Sprint Relay 3 Minutes (Partner Rest) PT/Lateral Lunge/3s

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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 Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press: 2x10e

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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 (30s) KB Ribbon/Goblet Squat/Dead Hang 2×10/10/20s @ 20+/30+ (30s)

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Crab Walk + Sprint 3 Minutes (Partner Rest) PT/TMC/Banded Face Pull 2×10/10/10 (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 PT/OHS/SOTS 2×10/10/10 (30s) Burgener Series (Low Hang) + Snatch Balance: 2x3e @

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Plate Relay (2-4 Teams): Complete 2 Cycles PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Dyna Hoops 2 Minutes @ 14+/16+ lbs KB Complex: RW/Goblet Lunge/SA OH Hold

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS 2x10e (30s) Conditioning Walk

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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/3s Pause Air Squat 2x10e/10/5 (30s) Clean/Front Squat/Split Jerk: 2x2e@Bar to

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Jumping Ball Slam Ladder 2×1-5 at 14+16+ (60s) PT/TMC/Air Squat 2×10/10/10 (No Rest)

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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 Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/OHS/SOTS Press: 2x10e

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PVC Halo/Freestanding Leg Swing/Frog Jump

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner 3 Burpee + GLap Sprint Relay 3 Minutes (Partner Rest) PT/Scorpion Kick/Air Squats

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2xHigh Knee Single In/3 Hop + 2 In Each/Free Style Ball

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WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint: 2xGLap (Partner Rest) Burgener Series (Low Hang):

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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 lbs DB Complex: Ribbon/Alt Rev Lunge/OH Hold

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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/Spider Lunge/Air Squat 2x10e/10/10 (30s) Hang Clean + Strict Press: 2x3e@Bar

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (30s) Conditioning Zero Dark

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Burpee Ladder: 2×1-5 (30s) PT/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Bench

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3xGLap @ 16/20 (Partner Rest) KB Halo/Lateral Lunge/Squat

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS Press: 2x10e (30s) Snatch Balance + OHS: 2×3+3@Bar (30-60s)

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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 3xGLap (Partner Rest) PT/Leg Circles/3s Pause Air Squats 2×10/10e/5

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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.

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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.