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Components
Front Squat
Reeses
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 - Fri, Nov 11 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:30 AM (Virtual)
7:30 AM (Indoor)
9:00 AM (Indoor)
9:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (16/22)
Workout
Crossfit - Fri, Nov 11
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: Front Squat (6x4)
Front Squat
*build in weight each set
*go heavier than you did on 10/28
Front Squat?
-DB Front Squat
-Air Squat
Metcon
Reeses (AMRAP - Rounds and Reps)
20 min amrap alt rds w/a partner
7/5 Cal Bike
10 T2B
15 Air Squats
*every 2 min both partners do 5 burpee
*score total rds + reps
Bike?
-Run
-Row
T2B?
-Knees to Chest
-Toes to Rig
Air Squats?
-Step Ups
-KB Swings
Burpee?
-Up Downs
-Kangaroos
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 11, 2022
Male Clients
1
G-Man
St. Onge
6:00 AM (Indoor)
1 x 4 @ 255 lbs
1
Keivan
Russo
6:00 AM (Indoor)
1 x 4 @ 255 lbs
2
Jon
Collette
7:30 AM (Indoor)
1 x 4 @ 240 lbs
3
Jaryd
Belanger
7:30 AM (Indoor)
1 x 4 @ 225 lbs
Failed on 240
3
Mohiuddin
Ahmed
9:00 AM (Indoor)
1 x 4 @ 225 lbs
4
Tim
Furbush
7:30 AM (Indoor)
1 x 4 @ 215 lbs
Safety squat bar
5
Christopher
Lacasse
9:00 AM (Indoor)
1 x 4 @ 205 lbs
6
Mark
Hardin
6:00 AM (Indoor)
1 x 4 @ 200 lbs
7
Damon
Walsh
6:00 AM (Indoor)
1 x 4 @ 185 lbs
7
Dennis
Paoloni
7:30 AM (Indoor)
1 x 4 @ 185 lbs
7
Greg
Cusato
6:00 AM (Indoor)
1 x 4 @ 185 lbs
7
Mark
DiRienzo
7:30 AM (Indoor)
1 x 4 @ 185 lbs
7
Rob
Scannevin
7:30 AM (Indoor)
1 x 4 @ 185 lbs
8
Carl
Donadio
9:00 AM (Indoor)
1 x 4 @ 160 lbs
9
KEITH
DEJESUS
9:00 AM (Indoor)
1 x 4 @ 145 lbs
10
Carolina
Lucchese
7:30 AM (Indoor)
1 x 4 @ 115 lbs
Female Clients
1
Lisa
Zancewicz
6:00 AM (Indoor)
1 x 4 @ 185 lbs
2
Prika
Silva
6:00 AM (Indoor)
1 x 4 @ 165 lbs
2
Traci
Lake
6:00 AM (Indoor)
1 x 4 @ 165 lbs
3
Bonnie
Santiago
9:00 AM (Indoor)
1 x 4 @ 155 lbs
4
Alex
McClintock
7:30 AM (Indoor)
1 x 4 @ 145 lbs
5
Liz
Nasser
6:00 AM (Indoor)
1 x 4 @ 140 lbs
6
Carla
Lopez
7:30 AM (Indoor)
1 x 4 @ 135 lbs
6
Simony
Cardoso
9:00 AM (Indoor)
1 x 4 @ 135 lbs
W/ Bonnie😍
7
Maria
Maynard
6:00 AM (Indoor)
1 x 4 @ 120 lbs
Ugly
8
Marybeth
Costello
9:00 AM (Indoor)
1 x 4 @ 105 lbs
9
Beth
varner
9:00 AM (Indoor)
1 x 4 @ 102 lbs
10
Heather
Lacasse
9:00 AM (Indoor)
1 x 4 @ 100 lbs
11
Rebecca
Welch
6:00 AM (Indoor)
1 x 4 @ 95 lbs
12
Emily
Oberlee
6:00 AM (Indoor)
1 x 4 @ 90 lbs
12
Heather
Schmidt
6:00 AM (Indoor)
1 x 4 @ 90 lbs
13
Eva
Kolman
9:00 AM (Indoor)
2 x 4 @ 86 lbs
14
Shellie
James
6:00 AM (Indoor)
2 x 4 @ 85 lbs
4x55 4x55 4x75 4x75 4x85 4x85
14
Cheryl
Kaplan
6:00 AM (Indoor)
1 x 4 @ 85 lbs
15
Shana
Doiron
7:30 AM (Indoor)
1 x 4 @ 80 lbs
16
Coreen
Williamson
6:00 AM (Indoor)
1 x 4 @ 75 lbs
17
Carolyn
Keiper
6:00 AM (Indoor)
1 x 4 @ 65 lbs
17
Jackie
Donadio
9:00 AM (Indoor)
1 x 4 @ 65 lbs
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