Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) OH Arm Swings/Reverse Lunge/SA Push Plus 2×15/5e/10e (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations Station1: Assault Bike – Max Cals Station2: Plank Variation – Constant Hold Station3: Rope Climb (S-Ft On Floor, Rx-Traditional, Rx+Legless) – Max Reps Station4: Wall Sit – Constant Hold Station5: HSPU (S-Inchworm Walk, S2-C2F, S3-Elevated Strict HSPU, Rx-HSPU) – Max Reps *3 Rounds – 1 Min Between Stations – Record Total Reps Cool Down Chest Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each) Foam Roll Quads (1 Min Each)Read more

WHAT: 6-Week Fitness challenge that includes: 3+Classes each week with world-class coachesPersonal Accountability provided by a dedicated coach & peersAccess to a state-of-the-art fitness facilityBluprint Nutrition 101 Guide on how to eat healthyBluprint Food Prep 101 Guide to help make healthy eating EASYPersonal Grocery List w/ healthy, easy to make options28 Tasty Recipes to try IMPORTANT DATES Initial Assessments – Between April 1st & May 2ndOrientation – Saturday, May 4th 11:00amChallenge Start Date – Tuesday, March 7thChallenge Finish Date – Friday, June 14thMeasurements – Saturday, June 15th CLASS ACCESS Participants will have access to all Zone, Training Camp, and Rowing classes at Bluprint Fitness. Athletes are required to reserve their spot in class prior to start time by using their Wodify app. This schedule is listed below. CLASS SCHEDULE MON 7am Rowing 6pm Training Camp TUE 6am Zone 6pm Zone WED 7am Rowing 6pm Training Camp THU 6am Zone 6pm...Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (30s) Hip Halo Lateral Walk 2x12e (30s) Snatch Turnover Drill + OHS 2×3+3 (30s) Strength/Power Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *Slow 1st Pull Focus *60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Power Clean + Push Press (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *60-90s Rest *Suggested WT: S-AC to 65/95, Rx-80/115, Rx+105+/155+ *15-Minute Running Clock Cool Down Hip Halo SL Glute Bridge: 3x8e (Rest A.N.) Mobilize Lax Ball Forearm Smash (2 Min Each) Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Bear Crawl + Transfer 2 Min @ 16/20 PT/Shin Box Rotation/Basic Kip 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 20 T2B (S-Leg Lifts/HKR, Rx-T2B) – Switch A.N. 20 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) – Switch Every 10 20 Alt DB Lunge (Same Wt As Above) – Switch Every 10 40 RRS Cals – Switch Every 10 *Record Team Name/Rds + Reps Cool Down Partner Plank DB Pass: 3x45s (60s) Suggested Wt: 10-20# Mobilize Kneeling Forearm Stretch (1 Min) Lateral Highway Stretch (1 Min Each) Lax Ball Glute Rotations (2+ Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min McKenzie Press Up/TMC/PVC Hinge 2×10/10/10 (NR) Strength/Power Sumo Deadlift (18 Min Clock – Dead Stop Reps) 5@Bar, 5@50%, 3@60%, Then 5@70%, 5@75%, 3@80%, 2@85% or HBD WT *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *2 Min Between Work Sets Conditioning Metcon (Time) For Time 3 Rounds of: 500m Row/Ski or 30 Cal Bike 15 Push-Ups (S1-Elevated/Knee, S2-Combo, Rx-C2F) Cash Out: 200m Farmer Carry (S-AC to 20/35, Rx-35/50) *15 Min Time Cap – Record Time or Time Cap + Unfinished Reps in Seconds Mobilize Chest Stretch (1 Min) Pigeon Pose (1+ Min Each) Lax Ball QL Smash (1+ Min Each)Read more