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Workout, Happening, and Updates at BLUPRINT FITNESS

The Blog

WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes (16/20) In-Out Arm Swing/Air Squat/Pull Plus 2×12/10/10 (No Rest)

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Butternut Squash Soup

Ingredients 1 Butternut Squash (Peel, Chop, Remove Seeds) 1 Granny Smith Apple 3 Large Carrots 1/2 Sweet White Onion 3 tsp Curry Powder 1/2 tsp Cinnamon

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 3-Minutes (5 Burpee Penalty) PT/TMC/Push Plus 2×10/10/10 (30s) Strength/Power Strict Press

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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 + Spider Lunge + Inchworm 2×10/10/5 (30s) Barbell Complex: Power Clean

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty) PT/Spider Lunge/3s Pause Squat 2×10/GLe/8 (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 MB Toss 3 Minutes 16/20 KB Complex: RW/KBS/Thruster @ 20+/30+ 2×8 (30s) Skill

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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 Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle Relay 2 Minutes (Switch Every Glap) PT/Rev Lunge/Pull Plus 2×10/5e/10 (30s)

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Thruster MB Toss 2x8e @ 14+/20 (30s) McKenzie Press-Up/TMC/Wall Squat 2×10/10/5 (30s) Strength/Power

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride TMC/Scorpion Kick 2×10/10 (No Rest) PT/SL Wall Reach/Wall Squat 2×10/5e/5slowtempo (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 SB Bounce Relay 3 Minutes PVC Halo/SL Glute Bridge/Frog Jump 2x5e/5e/10 (No Rest)

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Stiff Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PT/Air Squat/Push-Up 2×15/10/5 (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 + Spider Lunge + Inchworm 2×10/Gle/5 (30s) Barbell Complex: Power Clean

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Bear Crawl + Sprint 3xGLap (Partner Rest) PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (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 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 Frog Jump Ladder 2×1-5 (30s) Scorpion Kick/Iron Cross Kick/KBS 2×10/10/10 @ 20+/35+ (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 Partner Spider Lunge + Sprint 3xGLes (Partner Rest) PT/SL Glute Bridge/Wall Squat

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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 @ 16/20 Arm Swings/Bridge Reach/Wall Squat 2x10e/10/5 Skill Practice

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Carioca 3xGLap (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Thruster (5/5/3/2/2/1 Then 1-3

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WOD Saturday Deadlift & Donuts

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride PT/TMC/Air Squat 3×10/10/10 (30s) Partner Box Jump Ladder: 1×1-5 @ AC-20/24 Strength/Power Deadlift (8/5/3/1/1/1/1

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Dyna Hoops 3 Minutes @ 14+/20 PVC Series: PT/SL Glute Bridge/Wall Squat 2×10/5e/5

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Transfer 3 Minutes @ 20/35 Pull Plus/Spider Lunge 2×10/GLe (Walk Back) Conditioning

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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/Lateral Band Walk 2×10/10/10e (30s) Hang Power Clean + FS + Split

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Bear Crawl + Crab Walk 2xGLap (Partner Rest) PT/McKenzie Press-Up/Wall Squat 2×10/10/5 (30s) Conditioning

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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 2×12/GLe (No Rest) Muscle Snatch/Snatch Balance/OHS 2x3e @ Bar (30-60s)

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Walking Lunge + Butt Kick 3 Minutes (Switch Every GLap) PVC Halo/Tuck Jump/Glute

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Air Squat + Gym Sprint 3×10/Glap (Partner Rest) TMC/SL Wall Reach 2×10/5e (30s)

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 5 Minutes (5 Squat Thrust Penalty) PVC Halo/Spider Lunge/Air Squat 2x5e/GLe/10

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WOD Friday CrossFit

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

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Toe Tap + Air Squat Tabata 3 Minutes PT/TMC/SL Wall Reach 2×10/10e/5e (30s) Conditioning

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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/Lunge Matrix/Wall Squat 2×10/1 Each Way/8 (30s) Power Clean + Thruster 2x3e

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Broad Jump + Back Pedal 3xGLap (Partner Rest) Scorpion Kick/Iron Cross/Wall Squat 2×10/10/8

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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/Frog Jumps 2×10/10/20 total (30s) PVC Series: Snatch Balance + SOTS Press

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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 @ 16/20 PT/Pull Plus/Burpee 2×10/10/5 (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 Crab Walk + Sprint 3 Minutes McKenzie Press-Up/SL Glute Bridge/Frog Jump 2×10/5e/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 Locomotor Movements 1xGLe Hang Muscle Snatch + Snatch Balance: 2×3/3 @ Bar+

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer 3xGLap (Partner Rest) PT/TMC/Air Squat 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 Thruster Toss 2x8e @ 16/20 (30s) PT/SL Wall Reach/Wall Squat 2×10/5e/5 (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 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 Lateral Shuffle 3 Minutes PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s) Conditioning Metcon (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/Air Squat 2×10/GLe/GLe (30s) Snatch Balance 2×3 @ Bar+ (30-60s) Strength/Power

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Straight Leg Bear Crawl + Sprint 3 Minutes (Partner Rest) McKenzie Press Up/TMC/Pull

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/Spider Lunge/Air Squat 2×10/Gle/10 (30s) Strength/Power Thruster (5@Bar,

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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/Walking Lunge/Inchworm 2×10/Lle/GLe (30s) Snatch Balance + OHS: 2×2/3 @ Bar Strength/Power

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes @ 16/20 PT/TMC/Air Squat 2x10e (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 Sprint Relay 3 Minutes PT/OHS/SOTS 2x10e (30s) Strength/Power Hang Power Snatch (5@Bar, 5@50%,

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Carioca Drill 3xGLap (Partner Rest) PT/Wall Squat/Push-Up 2×10/5/5 (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 Partner SB Bounce Relay 3 Minutes McKenzie Press Up/Air Squat/Broad Jump 2×10/10/GLe (30s) Strength/Power

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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 KB Transfer @ 20/35 3 Min (Run) PVC Halo/Air Squat/Pull + 2x5e/10/10 (30s)

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Frog Jump + Gym Sprint 3×10/GLap (Partner Rest) PT/TMC/Hover Hold 2×10/10/10s (30s) Strength/Power

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s) PT/Iron Cross Kicks/SL Glute Bridge 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 PT + Spider Lunge + Inchworm 2×10/Gle/5 (30s) Barbell Complex: Power Clean

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner SA OH MB Carry @ 8+/15+ 3xGLap (Partner Rest) PT/OHS/Pull Plus 2x10e (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) 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 Dyna Hop + MB Transfer 3xGLap (Partner Rest) PT/Rev Lunge/Burpee 2×12/10/8 (30s) Conditioning

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Forward/Backwards Sprint 3 Minutes KB Complex: RW/Ribbon/Goblet Squat 2×10/10/10 @ 20+/30+ (30s) Strength/Power

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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 + Sprint 3xGLes (Partner Rest) PT/SL Glute Bridge/Wall Squat

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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 @ 14+/16+ PT/Lateral Lunge/Toe Taps 2×10/10/30 (30s) Skill Practice

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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) McKenzie Press-Up/Scorpion Kick/SL Glute Bridge 2×10/10/10e (30s)

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty) PT/Lateral Lunge/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds

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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 PT/Air Squat/Broad Jump 2×10/10/GLe (Walk Back) Strength/Power Hang 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 PVC Series: PT/OHS/SOTS 2x10e (30s) Barbell Complex: Power Clean + Front Squat

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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 2xGLap KB Ribbon/Goblet Squat/Burpee 2×10/8/6 @20/30 (30s) Conditioning Metcon (Calories)

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Inverted KB Carry @ 15-30 lbs 3xGlap (Switch Every Glap) PT/TMC/Slow Tempo Wall

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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 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Snatch

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Back Pedal 2xGLaps PT/Air Squat/Pull Plus 2×10/10/10 (30s) Skill Practice

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Minutes PT/TMC/Squat Jump 2×10/10/10 (30s) Conditioning Whitten (Time) 5RFT 22

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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/Inchworm/Lateral Band Walk 2×10/10/10e (30s) Wall Squat 3×5 (30s) Strength/Power 1: Back

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest) PT/PVC Hinge/Air Squat

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Broad Jump + Skip 2xGLap (Partner Rest) PT/Shin Box Rotation/Wall Squat 2×10/10 total/5slowtempo

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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/Lateral Band Walk 2×10/10/10e (30s) Hang Power Clean + FS + Split

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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 Forward/Back Arm Swings + Frog Jump + Pull Plus

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WOD Wednesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Straight Leg Bear Crawl + Sprint 3 Minutes (Partner Rest) PT/TMC/Wall Squat 2×10/10/5

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WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Spider Lunge/SL Glute Bridge/Wall Squat 2xGLe/10e/5 total (30s) PVC PT + Snatch

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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 (30-60s) PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10 (30s) Skill

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WOD Monday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Team SB Bounce Relay 3 Minutes (Teams of 2-4) PVC Series: PT/OHS/SOTS Press 2x10e

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/Wall Squat/Speed Skaters 2×10/8/20 total (30s)

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WOD Friday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Jumping Ball Slam Ladder 2×1-5 @ 14+/20 (30s Rest) PT/Air Squat/Vertical Jump 2×10/10/5

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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/Lunge Matrix/Wall Squat 2×10/1 Each Way/8 (30s) Power Clean + Thruster 2x3e

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WOD Thursday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump/Gym Sprint 2×10/GLap (Partner Rest) McKenzie/Scorpion/Iron Cross 2×10/10/10 (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 MB Toss 3 Minutes 16/20 Spider Lunge/Wall Squat/Push-Up 2xGLe/5/5 (30s) Athletics Exploive MB

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Chicken Salad

Shredded Chicken Ingredients 2-3 lbs Free Range Chicken Breast 1 Tsp Sea Salt ½ Tsp Pepper Instructions Put the chicken breast, salt, and pepper into

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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/Speed Skater 2×10/10/20 total (30s) Wall Squat 2×8 (30s) PVC Series: Snatch

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WOD Tuesday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hoops 3 Minutes (Partner Rest) KB Ribbon/Air Squat/Pull Plus 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 Broad Jump + Bear Crawl 2xGLap (Partner Rest) PVC Series: PT/OHS/Snatch Balance 2×10/10/5

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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 PVC Series: PT/OHS/SOTS @ Slow Tempo 2x10e (30s) Hang

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WOD Saturday CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Team Relay (2-4 Teams): JJ/Frog Jump/Sprint 2×10/10/Glap PT/Wall Squat 2×15/8 (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 Sprint Relay 3 Minutes KB Ribbon/Lateral Lunge/Vertical Jump 2×10/10/5 @ 20/35 (30s) Strength/Power

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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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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.

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