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Components
Boat race relay
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
Saturday 9/4/2021 - 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):
19 (7/12)
Workout
Saturday 9/4/2021
Boat race relay (Time)
3rds with a partner
Partner 1 500m Row (RX+ Ski erg)
Partner 2 500m Row
Partner 1 400m run
Partner 2 400m run
*this is done in a relay format, once partner 1 is done w/their row partner 2 will start
Row?
-2 min Bike
-2 min amrap of...
5 burpee
10 Shoulder taps
Run?
-200m farmer carry
-2 min amrap of...
15 DU or singles
8 Sit up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 04, 2021
Male Clients
1
Dennis
Paoloni
8:00 AM (Indoor)
21:50
with Young Jack
1
Jack
Levy
8:00 AM (Indoor)
21:50
w dr dennis
2
Maqsood
Ahmed
7:00 AM (Indoor)
24:25
w/Gina
3
Carl
Donadio
7:00 AM (Indoor)
25:00
4
Maurice
Richard
8:00 AM (Indoor)
25:02
5
Private
7:00 AM (Indoor)
25:17
6
Todd
Kinsman
7:00 AM (Indoor)
25:42
Peg
Female Clients
1
Rebecca
Welch
7:00 AM (Indoor)
24:20
Anne!
2
Gina
Richard
7:00 AM (Indoor)
24:25
with maqsood
3
Jackie
Donadio
7:00 AM (Indoor)
25:00
4
Annie
Powell
7:00 AM (Indoor)
25:20
Jess
4
Jessica
Clancy
7:00 AM (Indoor)
25:20
With Annie!!!
5
Heather
Schmidt
8:00 AM (Indoor)
26:03
5
Traci
Lake
8:00 AM (Indoor)
26:03
Heather☺️
6
Amy
Costello
7:00 AM (Indoor)
26:09
6
Emily
Oberlee
7:00 AM (Indoor)
26:09
With Amy!
7
Carolyn
Keiper
7:00 AM (Indoor)
27:02
With Dr. Nasser! 🏃🏻♀️
7
Liz
Nasser
7:00 AM (Indoor)
27:02
With Carolyn!
8
Danielle
Fontaine
7:00 AM (Indoor)
25:17
Row and ski erg
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