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Components
Push-ups
Strict Pull Ups
CFP Mile
500m Row
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 - Thurs, Nov 10 - 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):
20 (13/7)
Workout
Crossfit - Thurs, Nov 10
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: Push-ups (3x Max Reps)
Push-ups
Push Ups?
-DB Bench Press
-Knee Push Ups
1B: Strict Pull Ups (3 x Max Reps )
Strict Pull Ups?
-Banded Pull Ups
-Ring Rows
Metcon
CFP Mile (Time)
2 laps from the gym around cvs (1.2 miles)
Mile Run?
-Mile Bike
-Mile Row
500m Row (Time)
Max Effort 500m Row
500m Row
500m Row?
-400m Run
-Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 10, 2022
Male Clients
1
Mark
Hardin
7:00 AM (Indoor)
1 x 106
50/35/21
2
Jon
Collette
5:00 AM (Indoor)
1 x 80
40,25,15
3
Bruno
Graziani
5:00 AM (Indoor)
1 x 69
35, 21, 13
4
Brendan
Murphy
4:00 PM (Indoor)
1 x 51
25, 16, 10
5
Brian
Dingman
7:00 AM (Indoor)
1 x 43
20,13.10
6
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 40
6
Keivan
Russo
12:00 PM (Indoor)
1 x 40
Max set 40. 40/12/10
7
Christopher
Lacasse
9:00 AM (Indoor)
1 x 21
8
Damon
Walsh
6:00 AM (Indoor)
1 x 20
8
Peter
Russo
4:00 PM (Indoor)
1 x 20
9
Nate
Oram
12:00 PM (Indoor)
1 x 18
18-16-15
10
Jay
clancy
6:00 AM (Indoor)
1 x 15
15,12,10
11
Graham
Pettengill
7:00 AM (Indoor)
1 x 61
Female Clients
1
Prika
Silva
5:00 AM (Indoor)
1 x 36
2
Anne
Leahy
6:00 AM (Indoor)
1 x 25
3
Bonnie
Santiago
12:00 PM (Indoor)
1 x 20
20-10-11
4
Marybeth
Costello
4:00 PM (Indoor)
1 x 37
Knees, 13, 12,12
5
Carla
Lopez
7:00 AM (Indoor)
1 x 34
6
Julia
Rissmiller
5:00 AM (Indoor)
3 x 10
Purple band at hips
6
Nikki
Rutman
5:00 AM (Indoor)
1 x 10
Banded
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