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

It’s the end of May and think of how much you’ve already accomplished in 2018: 5 CrossFit Open Workouts DL Personal Records Zero Dark 30 DT First Pull-Ups Grace Back Squat PRs First Push-Ups Murph So what’s next? What can you do to continually improve as a person and as an athlete? Check out the opportunities for improvement below: Barbell Clinic: Saturday, June 9th This is an in-house Olympic Lifting Clinic to learn more about how-to Snatch and Clean & Jerk. This 4-hour session is an interactive clinic with both lecture and hands-on learning opportunities. We cannot stress enough the importance of learning how to move the barbell in a safe and effective way. This knowledge will set you up for success from a strength standpoint and in your everyday metcons. Space is limited – check out the details HERE. Barbell Club: Starts Tuesday, June 12th The next Bluprint Barbell Club...Read more

As a coach and an athlete, I wouldn’t be doing my job if I didn’t tell you my honest opinion. Take these notes with you and use them how you’d like. IF you really sincerely want to take your fitness to the next level, you’re going to have to do the following: 1. Be Coachable: I’ve been coached my entire life. From adolescent track & field to division 1 collegefootball. Along the way I encountered a lot of different coaching and athlete personalities. If there is one recurring theme in the athletes who see the most success, it’s being coachable. Being able to realize that the coach has their best interest in mind and is going to set forth a plan for them to reach their goals. When that realization occurs, magic happens. 2. Be Consistent: It’s no secret that consistency breeds results. This may sound like a broken record...Read more

Murph is coming up and the question comes up often: weight vest or no weight vest? Here are some brief thoughts: Weight Vest IF: You’ve completed Murph before being strict with your standards of chin clearly reaching above the bar on your pull-ups, chest clearly touching the ground without worming on your push-ups and full range-of-motion air squats. You plan on completing the training plan using a weight vest. You hold yourself to the HIGHEST movement standards. You want to complete Murph with a weight vest. No Weight Vest IF: You’ve never done solo Murph before. Have not yet mastered the above-mentioned standards. Have not built a large volume of pull-ups, push-ups, air squats, and running. You are completing Murph on a team. Weight Vest Options: If you are like me and you don’t want to share sweat with everyone else and you plan on using a weight vest, investing...Read more