CrossFit BluePrint

9/3/2010

CoachJay — Fri, 03 Sep 2010 04:01:20 +0000

Announcement
CFBP will be closed on Saturday 9-4-2010 and Monday 9-6-2010 in observance of Labor Day.
Also starting the week of September 6 we will open a Friday 7:30 Am CrossFit Class!!!

CrossFit BluePrint Miami WOD

30-25-20-15-10 of:
Burpees
Box jumps
Toes to bar

For Time!

Do you know who this guy is? Well we do, its the Birthday Boy!!! Lmao… Happy Bday Maico!!!

Quote: “The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
- Muhammad Ali

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

9/2/2010

CoachJay — Thu, 02 Sep 2010 04:01:15 +0000

Announcement
CFBP will be closed on Saturday 9-4-2010 and Monday 9-6-2010 in observance of Labor Day.
Also starting the week of September 6 we will open a Friday 7:30 Am CrossFit Class!!!

Quote: “Things may come to those who wait, but only the things left by those who hustle.”
- Abraham Lincoln

CrossFit BluePrint Miami WOD

Team WOD

20 Mins of total work

Partner 1 Row 500m

Partner 2 AMRAP PVC OHS

Partner 3 AMRAP Mt. Climbers

Partner 4 AMRAP Push-Ups

Partners 2-4 will work until P1 has completed 500m row. Then you will rotate to the next movement till time is called.

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

9/1/2010

CoachJ — Wed, 01 Sep 2010 04:01:48 +0000

Announcement
CFBP will be closed on Saturday 9-4-2010 and Monday 9-6-2010 in observance of Labor Day.

Hello WORLD, September is upon us and the coaches at CFBP have some hella amazing stuff cooking up for you guys this month…Stay posted, train hard, and stay hungry!!!

CrossFit BluePrint Miami WOD

“Air Force”

20 Thrusters

20 Sumo-high pulls

20 Push Jerks

20 Overhead squats

20 Front squats

For Time!

RX M95 W65

*For every minute on the minute you have to perform 4 burpees

Time to Beat 3:53, go get some!

Congratulations goes out to Jorge Sosa for being the August 2010 athlete of the month…From struggling with 65lb thrusters to cleaning 155 for reps!!! See the full write up by clicking here…

From this…

To this…

To now this…Skys the limit kid!!!

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

CoachJ — Tue, 31 Aug 2010 15:32:35 +0000

CFBP-The Fire!!!

8/31/2010

CoachJay — Tue, 31 Aug 2010 04:01:35 +0000

Announcement
CFBP will be closed on Saturday 9-4-2010 and Monday 9-6-2010 in observance of Labor Day.

CrossFit BluePrint Miami WOD

15 Min AMRAP of:

5 Wall Balls
10 Box jumps
15 BFSU

4 Rounds of:

Tabata Core

Post total rounds and thoughts to comment!

“It is a sublime thing to suffer and be stronger.”
- Henry Wadsworth Longfellow

Yup! That’s Jay’s car parked inside the box, using it as our radio/lights. That’s our lil blue ab mat before our flooring. And that guy laying on the floor is one of our first members and good buddy Ceasar.

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

8/30/2010

CoachJay — Mon, 30 Aug 2010 04:01:58 +0000

Announcement
CFBP will be closed on Saturday 9-4-2010 and Monday 9-6-2010 in observance of Labor Day.

This week at CFBP its throwback week…Throughout the week, we are going to be posting some old school pics…Hope you enjoy, they are great memories

Quote: “Players win games, teams win championships” -Bill Taylor
CFBP, theres no tighter squad out there!!!

CrossFit BluePrint Miami WOD
Fresh of the CrossFit Games…We Present

“Pyramid Double Helen”

Run 1200 meters
63 Kettlebell swings
36 Pull-ups
Run 800 meters
42 Kettlebell swings
24 Pull-ups
Run 400 meters
21 Kettlebell swings
12 Pull-ups

RX M55 W35

For Time!

Need a time to beat, compare yourself to the fittest in the world!!! Click Here to view the times to beat from athletes at the CrossFit Games 2010!!!

Gaby in October 2009 with a baby 10 lb KB… Cute!!!

Gaby in July 2010 with a 35lb KB…Get Some, thats whats for breakfast!!! 55′s coming soon

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

8/29/2010

CoachJ — Sun, 29 Aug 2010 04:01:30 +0000

Sunday Funday AKA Rest Day

Quote of the Day: What counts in sports is not the victory, but the magnificence of the struggle. -Joe Paterno

Happy Bday Danny!!!

Happy Bday Caro!!!

Happy Bday Lachi!!!

8/28/2010

CoachJ — Sat, 28 Aug 2010 02:45:09 +0000

CrossFit BluePrint Miami WOD

In honor of Andy “CEO” Romero what better way to prepare for his Lake Side Pool Party then to have one of his legendary Cardio/Spray on Ab session WODs!!!

“The CEO”

4 rounds
of
400 meter run w/sandbag
20 situps w/ medicine ball
10 Russian Twists w/ medicine ball
20 back extensions

Time!!!!

Followed by 4 rounds of CORE Tabata!!!!

The only guy who walks around the box without a shirt and jeans on!!! Classic CEO moment!!! Happy Bday Kid!!!

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

8/27/2010

CoachJ — Fri, 27 Aug 2010 04:01:19 +0000

Announcements

Starting Monday 8/23/2010 the CrossFit BluePrint morning class will be held at 7:30 AM.

CrossFit BluePrint Miami WOD

Start with 5 sets X 5 reps Push Press. Goal is to find a 5rm load.

Followed by 15 minute AMRAP
15 KB Swings
10 steps lunge( In place or walking)
5 HSPU

Post max load and total number of rounds to comments!

Ariel Vs The Turkish Get Up!!!
“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

8/26/2010

CoachJ — Thu, 26 Aug 2010 04:01:36 +0000

Announcements

Starting Monday 8/23/2010 the CrossFit BluePrint morning class will be held at 7:30 AM.

CrossFit BluePrint Miami WOD

5 rounds
of
5 T2B
10 Goblet Squats RX M55 W 35
20 sit ups
30 Double Unders

Time!!!

This is how you properly perform a Goblet squat…

Happy belated Bday Eddie!!! Keep putting in WORK, u getting Nasty!!!

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”