It’s no secret that in order to reach our exercise potential, we have to move through full ranges of motion. Only issue is that our everyday lives are working to keep us out of those ranges. Long periods of time sitting on our asses have taken our perfect squat form (as toddlers) to something resembling a twerk as we get older. So how do we combat this and start to get back to the movement patterns we were born with? Here’s how it works: Each mobilization routine below takes around 10 minutes to get done. IF you’ve got a joint that needs more mobility (and let’s be honest, we ALL do) – here’s a systematic approach to get it done: Step 1: Test mobility in movement trying to improve (ex. OHS, Pistol, Strict Press, etc.) Step 2: Pick 2 joints to focus on. Step 3: Follow the schedule below: Monday:...Read more

Dear Thrusters,    You know I don’t like you…and obviously you don’t like me.   I wish we could just get along!   For a while now I have been trying to think about why we don’t get along.   It could be:   1. The distance you make me travel from the bottom of the squat to the lock out of the Press with my lanky arms. 2. You are always too light which makes me go faster than normal. 3. OR that you give me little to no time to breathe between any reps (my own fault).   You are two movements in one. Who does that?    And let’s not forget that you are always paired with another inappropriate movement: Burpees, Burpees over the bar, Burpee box jump overs, etc.    What’s really funny though is I love your related movements. I like front squats, I like...Read more

Do you actually enjoy working out when you travel? Well ya should! Yes – finding somewhere to workout last minute while being in a new/different city can be stressful. But, that’s just the thing. 99% of the time we know we’re traveling well in advance. And spending the extra 20-30 minutes doing some recon on gyms wherever you’re going will wipe out that potential travel stressor. And IF you don’t like dropping into other gyms, chances are you are staying at someone’s house or a hotel. Which means there is gravity and a floor… That is all you need to get a workout in. If you’re already a member at BluPrint, you should know that there are a plethora of body weight movements that can be paired together in a workout that would make an AMRAP for the ages. There is nothing wrong with hitting a 30MIN EMOM (Every Minute...Read more

Are you that person who hates training your legs? Trembles when you see a large amount of wall balls or back squats on the menu? Or are you that who frequently gets nagging injuries in the low back, hips, or legs? The annoying ones you just can’t seem to shake. What if I told you there’s something you can do to improve your leg strength (without doing the movements above) and decrease your injury rate? Would you be up for the challenge? Single-leg (SL) training exercises have long been one of the keys to strong and balanced leg muscles. The benefits are far reaching and well worth the time you put into plugging some of these exercises into your regular routine. Benefits Nicer Butt Increases Glute/Hamstring Strength Creates Balanced Strength Improves Hip Function Lowers Risk of Injury Single Leg Exercises SL Balance SL Wall Reach SL Glute Bridge SL Box...Read more

Skill (skil): noun meaning a particular ability. Is there a movement holding you back from completing workouts as Rx? Or a movement that slows you down significantly during workouts? Something you want to be ready for in the CrossFit Open workouts? IF so, some skill sessions may be your answer! Starting Tuesday, July 31st we’re rolling out a “Group Skill Session” schedule for those of you who want to learn more about specific movements we don’t typically do in large class settings. Here’s the details: What Small Group (3 Max Athlete) Skill Sessions When Tuesdays & Thursdays @ 6:15pm Schedule Snatch: Tuesday, July 31st Bar Muscle Up: Thursday, August 2nd Clean: Tuesday, August 7th Ring Muscle Up: Thursday, August 9th Split Jerk: Tuesday, August 14th Butterfly Pull-Up: Thursday, August 16th Snatch: Tuesday, August 21st Bar Muscle Up: Thursday, August 23rd Clean: Tuesday, August 28th Ring Muscle Up: Thursday, August 30th...Read more