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Components
Red Pill or Blue Pill?
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
Saturday 12/4/2021 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
7:00 AM (Virtual)
7:00 AM (Indoor)
8:00 AM (Indoor)
8:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (9/8)
Workout
Saturday 12/4/2021
Red Pill or Blue Pill? (Time)
Partner workout
80 Power Snatch 95/65#
300 DU
120 Burpee DB Deadlift 50/35#
180 WBS 20/14
*35 min cap
*must finish work but can be done in any order or rep scheme you’d like
*only 1 person works at a time
PS?
-DB PS
DU?
-Mountain climbers or Double taps
burpee DL?
-Burpee
WBS?
-DB thrusters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 04, 2021
Male Clients
1
Mike
Collette
7:00 AM (Indoor)
25:07
W/Erin and Karen
2
G-Man
St. Onge
7:00 AM (Virtual)
27:03
K
2
Keivan
Russo
7:00 AM (Virtual)
27:03
G
3
Mark
DiRienzo
8:00 AM (Indoor)
28:38
Mo
4
Private
7:00 AM (Indoor)
29:30
5
Todd
Kinsman
7:00 AM (Indoor)
25:50
75# 35# with Peg
6
Graham
Pettengill
8:00 AM (Indoor)
28:18
75 &35 singles for me thanks Russ
7
Rob
Scannevin
7:00 AM (Indoor)
34:50
75# PS, 35# DBs, SUs
8
Zubair
magdum
8:00 AM (Indoor)
35:00
1 rd: 4 PS/6 DB burpee/9 wb 55# PS 35# DB 8rds+
Female Clients
1
Heather
Schmidt
8:00 AM (Indoor)
28:02
W/ Traci 25lb DB; 14kb WBS; 45lb snatch HKS; Traci 55lb
1
Traci
Lake
8:00 AM (Indoor)
28:02
2
Rebecca
Welch
7:00 AM (Indoor)
28:44
45# snatch 20# db Anne!
3
Nicole
St.Pierre
7:00 AM (Indoor)
29:30
Abhi!!! 55# HPS, 20# DB, 10# WB
4
Jessica
Clancy
7:00 AM (Indoor)
29:50
Maria!!!
5
Simony
Cardoso
8:00 AM (Indoor)
31:56
PC#65, DB#25, SU W Aniella😘
6
Helene
Desjardins
7:00 AM (Indoor)
34:30
W/Liz
6
Liz
Nasser
7:00 AM (Indoor)
34:30
With Helene!
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