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Components
Bench Press
Halloween
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
Youth Fundamentals
Date
Workout
Crossfit - Mon, Oct 17 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Virtual)
5:00 AM (Indoor)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Virtual)
7:00 AM (Indoor)
9:00 AM (Indoor)
9:00 AM (Virtual)
12:00 PM (Indoor)
4:00 PM (Indoor)
5:30 PM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (19/20)
Workout
Crossfit - Mon, Oct 17
Warm-up
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Band pull-aparts
Band pass throughs
Strength
1A: Bench Press (5x5)
Bench Press
Bench Press?
-DB Bench
-Push Up
Metcon
Halloween (Time)
4rds
400m row
12 Burpee Box jumps
15 Ab mat Sit up
Row?
-Run
-Bike
Burpee Box Jumps?
-Up Down Step Ups
-Squat Jump
Sit Ups?
-Hanging Knee Raises
-Toe to KB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 17, 2022
Male Clients
1
Marc
Dobay
4:00 PM (Indoor)
1 x 5 @ 255 lbs
2
Mike
Collette
12:00 PM (Indoor)
1 x 5 @ 235 lbs
165/185/205/220/235
3
Keivan
Russo
12:00 PM (Indoor)
1 x 5 @ 215 lbs
135/165/185/205/215
4
Bruno
Graziani
5:00 AM (Indoor)
1 x 5 @ 195 lbs
5
Christopher
Lacasse
7:00 AM (Indoor)
1 x 5 @ 185 lbs
5
kevin
ji
12:00 PM (Indoor)
1 x 5 @ 185 lbs
5
Mark
Hardin
7:00 AM (Indoor)
1 x 5 @ 185 lbs
Got 195x3, spotted last 2 reps
6
Private
5:00 AM (Indoor)
1 x 5 @ 175 lbs
6
Jon
Collette
7:00 AM (Indoor)
1 x 5 @ 175 lbs
6
Nate
Oram
6:00 AM (Indoor)
1 x 5 @ 175 lbs
6
Steve
Cimino
12:00 PM (Indoor)
1 x 5 @ 175 lbs
7
Rui
Xu
4:00 PM (Indoor)
1 x 5 @ 165 lbs
failed 4th at 170
8
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 5 @ 157 lbs
9
Jay
clancy
6:00 AM (Virtual)
1 x 5 @ 145 lbs
125,135,140,145,135
9
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 5 @ 145 lbs
9
Mark
DiRienzo
5:30 PM (Indoor)
1 x 5 @ 145 lbs
10
Peter
Russo
5:30 PM (Indoor)
1 x 5 @ 135 lbs
11
Brian
Dingman
7:00 AM (Virtual)
1 x 5 @ 125 lbs
75-125
11
Greg
Cusato
6:00 AM (Indoor)
1 x 5 @ 125 lbs
Female Clients
1
Hanah
Conlan
4:00 PM (Indoor)
1 x 5 @ 110 lbs
2
Maria
Maynard
5:00 AM (Indoor)
1 x 5 @ 105 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 95 lbs
4
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 5 @ 90 lbs
4
Simony
Cardoso
9:00 AM (Virtual)
1 x 5 @ 90 lbs
5
Alex
McClintock
5:00 AM (Indoor)
1 x 5 @ 85 lbs
5
Bonnie
Santiago
12:00 PM (Indoor)
1 x 5 @ 85 lbs
5
Liz
Nasser
5:00 AM (Indoor)
1 x 5 @ 85 lbs
5
Peg
Kinsman
9:00 AM (Indoor)
1 x 5 @ 85 lbs
6
Heather
Schmidt
6:00 AM (Indoor)
1 x 5 @ 80 lbs
6
Marybeth
Costello
5:30 PM (Indoor)
1 x 5 @ 80 lbs
6
Victoria
Tuite
4:00 PM (Indoor)
1 x 5 @ 80 lbs
7
Carolina
Lucchese
12:00 PM (Indoor)
1 x 5 @ 75 lbs
7
Coreen
Williamson
9:00 AM (Indoor)
1 x 5 @ 75 lbs
w/ Kathy Bridge
7
Sandy
Brock
4:00 PM (Indoor)
1 x 5 @ 75 lbs
8
Kathy
Bridge
9:00 AM (Indoor)
1 x 5 @ 70 lbs
9
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 65 lbs
10
Cheryl
Kaplan
6:00 AM (Indoor)
1 x 5 @ 55 lbs
10
Sue
Martel
6:00 AM (Indoor)
1 x 5 @ 55 lbs
11
Emily
Oberlee
6:00 AM (Indoor)
1 x 3 @ 75 lbs
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