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Components
Red Pill or Blue Pill?
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
Individual Program Design
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Youth Fundamentals
Date
Workout
Saturday 12/4/2021 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
7:00 AM (Virtual)
7:00 AM (Indoor)
8:00 AM (Indoor)
8:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (9/8)
Workout
Saturday 12/4/2021
Red Pill or Blue Pill? (Time)
Partner workout
80 Power Snatch 95/65#
300 DU
120 Burpee DB Deadlift 50/35#
180 WBS 20/14
*35 min cap
*must finish work but can be done in any order or rep scheme you’d like
*only 1 person works at a time
PS?
-DB PS
DU?
-Mountain climbers or Double taps
burpee DL?
-Burpee
WBS?
-DB thrusters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 04, 2021
Male Clients
1
Mike
Collette
7:00 AM (Indoor)
25:07
W/Erin and Karen
2
G-Man
St. Onge
7:00 AM (Virtual)
27:03
K
2
Keivan
Russo
7:00 AM (Virtual)
27:03
G
3
Mark
DiRienzo
8:00 AM (Indoor)
28:38
Mo
4
Private
7:00 AM (Indoor)
29:30
5
Todd
Kinsman
7:00 AM (Indoor)
25:50
75# 35# with Peg
6
Graham
Pettengill
8:00 AM (Indoor)
28:18
75 &35 singles for me thanks Russ
7
Rob
Scannevin
7:00 AM (Indoor)
34:50
75# PS, 35# DBs, SUs
8
Zubair
magdum
8:00 AM (Indoor)
35:00
1 rd: 4 PS/6 DB burpee/9 wb 55# PS 35# DB 8rds+
Female Clients
1
Heather
Schmidt
8:00 AM (Indoor)
28:02
W/ Traci 25lb DB; 14kb WBS; 45lb snatch HKS; Traci 55lb
1
Traci
Lake
8:00 AM (Indoor)
28:02
2
Rebecca
Welch
7:00 AM (Indoor)
28:44
45# snatch 20# db Anne!
3
Nicole
St.Pierre
7:00 AM (Indoor)
29:30
Abhi!!! 55# HPS, 20# DB, 10# WB
4
Jessica
Clancy
7:00 AM (Indoor)
29:50
Maria!!!
5
Simony
Cardoso
8:00 AM (Indoor)
31:56
PC#65, DB#25, SU W Aniella😘
6
Helene
Desjardins
7:00 AM (Indoor)
34:30
W/Liz
6
Liz
Nasser
7:00 AM (Indoor)
34:30
With Helene!
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