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Components
Front Squat
Reeses
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 - 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 (15/23)
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
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
Carolina
Lucchese
7:30 AM (Indoor)
1 x 4 @ 115 lbs
9
Marybeth
Costello
9:00 AM (Indoor)
1 x 4 @ 105 lbs
10
Beth
varner
9:00 AM (Indoor)
1 x 4 @ 102 lbs
11
Heather
Lacasse
9:00 AM (Indoor)
1 x 4 @ 100 lbs
12
Rebecca
Welch
6:00 AM (Indoor)
1 x 4 @ 95 lbs
13
Emily
Oberlee
6:00 AM (Indoor)
1 x 4 @ 90 lbs
13
Heather
Schmidt
6:00 AM (Indoor)
1 x 4 @ 90 lbs
14
Eva
Kolman
9:00 AM (Indoor)
2 x 4 @ 86 lbs
15
Shellie
James
6:00 AM (Indoor)
2 x 4 @ 85 lbs
4x55 4x55 4x75 4x75 4x85 4x85
15
Cheryl
Kaplan
6:00 AM (Indoor)
1 x 4 @ 85 lbs
16
Shana
Doiron
7:30 AM (Indoor)
1 x 4 @ 80 lbs
17
Coreen
Williamson
6:00 AM (Indoor)
1 x 4 @ 75 lbs
18
Carolyn
Keiper
6:00 AM (Indoor)
1 x 4 @ 65 lbs
18
Jackie
Donadio
9:00 AM (Indoor)
1 x 4 @ 65 lbs
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