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Components
Front Squat
All Barbell
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
04/18/2016 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM
6:00 AM
7:00 AM
8:00 AM
9:00 AM
10:00 AM
OPEN GYM
12:00 PM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
68 (30/38)
Workout
04/18/2016
deadbugs
rocking hip flexor
spiderman complex
lateral lunge w/ shoulder flexion
4 point squat
2 Rounds of:
10 band pull aparts
5 front plate squat w/ pause
5/5 front rack lunges
5 OHP +5 PP+ 5PJ
Front Squat (3 x 8 building)
Front Squat
All Barbell (AMRAP - Reps)
12 min AMRAP
12 front rack lunges (6 on each leg) (95/65lb Rx) (135/95lb Rx+)
8 burpee over bar
6 shoulder to OH (same weight as Lunges)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 18, 2016
Male Clients
1
Peter
Trettel
6:30 PM
1 x 8 @ 290 lbs
2
Mike
Collette
12:00 PM
1 x 8 @ 285 lbs
215/250/285
3
G-Man
St. Onge
5:30 PM
1 x 8 @ 255 lbs
4
marc
razza
6:30 PM
1 x 8 @ 235 lbs
195, 215, 235
5
Sabino
Lagattolla
4:30 PM
1 x 8 @ 225 lbs
5
Syam
Buradagunta
5:30 PM
1 x 8 @ 225 lbs
6
Chris
Derwin
12:00 PM
1 x 8 @ 205 lbs
4 reps at 215
6
Keivan
Russo
4:30 PM
1 x 8 @ 205 lbs
7
Ethan
Moeller
4:30 PM
1 x 8 @ 195 lbs
8
Bill
Arneth
8:00 AM
1 x 8 @ 185 lbs
135,165
8
Brendan
Sheehan
6:00 AM
1 x 8 @ 185 lbs
135/155/185
8
Kyle
Nolan
10:00 AM
1 x 8 @ 185 lbs
8
Sean
Slater
4:30 PM
1 x 8 @ 185 lbs
8
Todd
Kinsman
5:00 AM
1 x 8 @ 185 lbs
9
Jae
Chung
10:00 AM
1 x 8 @ 175 lbs
10
Private
5:30 PM
1 x 8 @ 165 lbs
10
Brian
Dingman
7:00 AM
1 x 8 @ 165 lbs
95, 145, 165
10
Jeff
Gordon
OPEN GYM
1 x 8 @ 165 lbs
10
Mohiuddin
Ahmed
4:30 PM
1 x 8 @ 165 lbs
11
Brent
French
OPEN GYM
1 x 8 @ 155 lbs
AtNWC
11
Nikhil
Sethi
5:30 PM
1 x 8 @ 155 lbs
11
Tim
Welch
12:00 PM
1 x 8 @ 155 lbs
12
Jonathan
Stickney
7:00 AM
1 x 8 @ 150 lbs
13
Dennis
Connelly
5:00 AM
1 x 8 @ 135 lbs
95,115,135
13
Michael
Williamson
7:30 PM
1 x 8 @ 135 lbs
95, 115, 135
14
Matt
Calhoun
5:30 PM
1 x 8 @ 125 lbs
15
Robert
Lawrence
12:00 PM
1 x 8 @ 115 lbs
75, 95
15
Tim
Furbush
7:30 PM
1 x 8 @ 115 lbs
16
Nick
Fotos
5:30 PM
1 x 8 @ 0 lbs
16
Jon
Collette
9:00 AM
1 x 7 @ 225 lbs
missed 8th
Female Clients
1
Heather
YoYo
6:00 AM
1 x 8 @ 170 lbs
125, 145
2
Curran
Leahy
OPEN GYM
1 x 8 @ 165 lbs
3
Caitlin
Pond
3:30 PM
1 x 8 @ 155 lbs
4
Lisa
Zancewicz
6:00 AM
1 x 8 @ 135 lbs
4
Liz
Mason
6:00 AM
1 x 8 @ 135 lbs
4
Pam
Riddle
10:00 AM
1 x 8 @ 135 lbs
115,125, 135
4
Sherry
Berger
10:00 AM
1 x 8 @ 135 lbs
5
Amy
Allard
12:00 PM
1 x 8 @ 130 lbs
6
Aniella
Neiva
4:30 PM
1 x 8 @ 125 lbs
6
Danielle
Ward
3:30 PM
1 x 8 @ 125 lbs
6
Marissa
Papazian
5:00 AM
1 x 8 @ 125 lbs
7
Paula
Musgrave
OPEN GYM
1 x 8 @ 115 lbs
7
Rachel 1-Rep
Sibley
9:00 AM
1 x 8 @ 115 lbs
8
Buffy
Buradagunta
3:30 PM
1 x 8 @ 105 lbs
8
Carla
Lopez
7:30 PM
1 x 8 @ 105 lbs
8
Melissa
Lal
4:30 PM
1 x 8 @ 105 lbs
8
Peg
Kinsman
7:00 AM
1 x 8 @ 105 lbs
by mistake...thought it was 95!
9
Annie
Powell
6:00 AM
1 x 8 @ 100 lbs
10
Alyne
Martins
10:00 AM
1 x 8 @ 95 lbs
10
Debbie
Wong
10:00 AM
1 x 8 @ 95 lbs
10
Jess
Slater
4:30 PM
1 x 8 @ 95 lbs
Last set of 8@ 95lbs
10
Maria
Mattos
10:00 AM
1 x 8 @ 95 lbs
10
Nicole
D'Alessandro
3:30 PM
1 x 8 @ 95 lbs
1x7 115
10
Nicole
St.Pierre
5:00 AM
1 x 8 @ 95 lbs
11
Kimberly
Hippeli
6:30 PM
1 x 8 @ 90 lbs
12
Erica
Mahan
12:00 PM
1 x 8 @ 85 lbs
12
Julie
Squires
9:00 AM
1 x 8 @ 85 lbs
13
Cristina
Mendoza
7:00 AM
1 x 8 @ 80 lbs
13
Kaitlyn
Stickney
7:00 AM
1 x 8 @ 80 lbs
14
Christy
Cullen
6:00 AM
1 x 8 @ 75 lbs
14
Jackie
Donadio
4:30 PM
1 x 8 @ 75 lbs
14
Kathy
Bridge
8:00 AM
1 x 8 @ 75 lbs
14
Rebecca
Welch
6:00 AM
1 x 8 @ 75 lbs
15
Kimberley
Bell
8:00 AM
1 x 8 @ 70 lbs
16
lucy
lucier
3:30 PM
1 x 8 @ 65 lbs
16
Patti
Palmer
7:00 AM
1 x 8 @ 65 lbs
17
Justine
Mathieu
7:30 PM
1 x 8 @ 55 lbs
17
Sandy
Brock
6:30 PM
1 x 8 @ 55 lbs
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