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Components
Bench Press
Halloween
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
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 (20/19)
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
12
Carolina
Lucchese
12:00 PM (Indoor)
1 x 5 @ 75 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
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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