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Components
The Order of The Phoenix
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Saturday 7/16/2022 - 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):
10 (4/6)
Workout
Saturday 7/16/2022
The Order of The Phoenix (Time)
Teams of 3
Each team member will run 400m 3x
*while teammate is running other 2 teammates will amrap
30 Power Clean + Jerks 135/95# (165/115#)
60 Burpee Over the Bar
150 DU
*Score time after all the team finishes 3 400m runs each
*record reps in notes
PC?
-DB PC + Jerk
DU?
-single unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 16, 2022
Male Clients
1
Private
7:00 AM (Indoor)
23:13
2
Mike
Collette
7:00 AM (Virtual)
18:55
1000m bike erg/20 BOB/10 power clean @135lb w/ KB; 4 bikes/runs e...
3
Mark
DiRienzo
8:00 AM (Indoor)
21:23
4
Todd
Kinsman
7:00 AM (Indoor)
25:20
Liz and Peg. 115#
Female Clients
1
Jackie
Donadio
8:00 AM (Indoor)
21:23
2 + 88
2
Emily
Oberlee
7:00 AM (Indoor)
23:13
W/ Diana, Bruno, Abi - 2 Rds + 26 C&J
3
Jessica
Clancy
7:00 AM (Indoor)
24:13
With NSP and Maria!!!
3
Nicole
St.Pierre
7:00 AM (Indoor)
24:13
Marrrrrria & HBIC ❤️❤️❤️
4
Liz
Nasser
7:00 AM (Indoor)
25:20
With the retired folks.
4
Peg
Kinsman
7:00 AM (Indoor)
25:20
w/ Liz and Todd
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