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

Do squats always hurt for you? When they are programmed, whether it’s in a Metcon or the strength portion of class, do your knees immediately begin to ache? Maybe you instantly reach for your knee sleeves? Are you not squatting to depth? Do you begin to do weird shit with weird parts of your body that you wouldn’t normally do? Or do you just grab your gym bag and head home? Now RELAX – I am not going to preach mobility by telling you to do a wall stretch for 30 minutes followed by rolling the bajeebus out of your quads. I am not doing this because mobility is a given. If you do not mobilize, you might as well stop reading now and jump into that wall stretch. I also won’t get all scientific and overload you with fancy names of all the bells and whistles that make the...Read more

We are looking for 30 motivated people who are tired of being out of shape and ready to be the “fit” person in the room. Couch to CrossFit is a 6-week program focused on kick-starting your fitness journey. CLICK HERE –> https://transformatbluprint.com/fitassessment What Do You Get? 3-5x Coached Classes Each Week Nutrition Plan & Advice Access to Bluprint’s Industry Leading Coaching Staff Strong Community of Go-Getters 24/7 Accountability And of course RESULTS (BF% Lost and Muscle Gain – aka shreds) Who is Couch to CrossFit For? Beginners with little to no CrossFit experience. Athletes who lost their routine and are looking to get it back. Anyone wanting to get in the best shape of their life. *We use simple movements in ways that create fun and challenging workouts. We’ll coach you on how to move, how to get results, and how to be a badass! When are Class Times? **Classes...Read more

We’ve all been there… Crushing a workout only to get crushed by the one movement that’s holding us back from progressing further. For most athletes who encounter this feeling, it boils down to something involving the Olympic lifts or a gymnastics movement. So let’s talk about how to get your first (of many) pull-ups and break through that plateau. Below are templates you can customize to your pull-up needs. Whether that’s working on your pulling strength or your kipping skills – 1) check out the info below, 2) pick a game plan and 3) get to work… 5 Keys To Success Frequency: 2-3x/Week with at least one day between practices.Ideally performed pre-fatigue (prior to strenuous exercise).Persistent & Positive Mindset – skills take time and effort to master.Embrace the struggle – “Work vs.Win”Keep a Skill Log & Plan TESTS (ex: Notebook) Strength Work Strength Progression 1 (Barbell & Ring Row) Barbell/Single...Read more