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Components
Front Squat
Countdown to Turkey
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
11/23/15 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM
6:00 AM
7:00 AM
8:00 AM
9:00 AM
10:00 AM
OPEN GYM
12:00 PM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
87 (33/54)
Workout
11/23/15 WOD
Deload strength week. No RX+ options.
Front Squat (4x3 @ 60% across all sets.)
Front Squat
Countdown to Turkey (Time)
21-15-9
Toe to Bar
Thruster (95/65)
Wall Ball Shot (20/14lb)
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video library
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Whiteboard:
Monday, November 23, 2015
Male Clients
1
Mike
Collette
10:00 AM
4 x 3 @ 230 lbs
2
G-Man
St. Onge
9:00 AM
4 x 3 @ 185 lbs
2
Jeremiah
Lechleiter
5:30 PM
4 x 3 @ 185 lbs
2
Marc
Mespelli
7:00 AM
4 x 3 @ 185 lbs
2
Ryan
Blake
3:30 PM
4 x 3 @ 185 lbs
2
Ryan
Wallace
12:00 PM
4 x 3 @ 185 lbs
2
Sabino
Lagattolla
4:30 PM
4 x 3 @ 185 lbs
2
Sean
O'Dowd
4:30 PM
4 x 3 @ 185 lbs
2
Sean
Slater
5:30 PM
4 x 3 @ 185 lbs
3
marc
razza
6:30 PM
4 x 3 @ 175 lbs
4
Dan
Congel
4:30 PM
4 x 3 @ 165 lbs
4
David
Winchester
5:00 AM
4 x 3 @ 165 lbs
4
Kevin Cruz
l
5:00 AM
4 x 3 @ 165 lbs
4
Matthew
Lape
5:00 AM
4 x 3 @ 165 lbs
60%
4
Syam
Buradagunta
5:30 PM
4 x 3 @ 165 lbs
5
Bill
Arneth
8:00 AM
4 x 3 @ 155 lbs
5
Bill
Cooper
9:00 AM
4 x 3 @ 155 lbs
5
Dennis
Paoloni
9:00 AM
4 x 3 @ 155 lbs
5
Ken
Lysik
12:00 PM
4 x 3 @ 155 lbs
5
Kyle
Nolan
6:00 AM
4 x 3 @ 155 lbs
6
Brendan
Sheehan
6:00 AM
4 x 3 @ 145 lbs
6
Nick
Fotos
5:30 PM
4 x 3 @ 145 lbs
7
Chris
Derwin
5:30 PM
4 x 3 @ 135 lbs
7
Jung
Ji
6:30 PM
4 x 3 @ 135 lbs
7
KEITH
DEJESUS
3:30 PM
4 x 3 @ 135 lbs
7
raj
choudary
6:30 PM
4 x 3 @ 135 lbs
7
Rick
Smith
5:00 AM
4 x 3 @ 135 lbs
8
Chris
Gudejko
4:30 PM
4 x 4 @ 125 lbs
8
Rick
Lucier
10:00 AM
4 x 3 @ 125 lbs
9
Joe
Costa
5:30 PM
4 x 3 @ 115 lbs
9
Michael
Williamson
7:30 PM
4 x 3 @ 115 lbs
9
Nikhil
Sethi
5:30 PM
4 x 3 @ 115 lbs
10
David
Nute
5:00 AM
4 x 3 @ 95 lbs
Female Clients
1
Bonnie
Santiago
4:30 PM
4 x 3 @ 135 lbs
1
Kelly
Sommerville
4:30 PM
4 x 3 @ 135 lbs
1
Lisa
Zancewicz
5:00 AM
4 x 3 @ 135 lbs
2
Helene
Desjardins
3:30 PM
4 x 3 @ 130 lbs
3
amy
castoldi
5:00 AM
4 x 3 @ 115 lbs
3
Aniella
Neiva
6:30 PM
4 x 3 @ 115 lbs
3
Curran
Leahy
5:00 AM
4 x 3 @ 115 lbs
3
Jillisa
Smith
7:30 PM
4 x 3 @ 115 lbs
3
Nicole
Croteau
10:00 AM
4 x 3 @ 115 lbs
4
Andrea
Lam
7:30 PM
4 x 3 @ 105 lbs
4
Jacqui
Carroll
9:00 AM
4 x 3 @ 105 lbs
4
Liz
Mason
6:00 AM
4 x 3 @ 105 lbs
deload
4
Rose
Seibold
4:30 PM
4 x 3 @ 105 lbs
deload week
5
Nicki
Rohloff
12:00 PM
4 x 3 @ 100 lbs
6
Carla
Lopez
7:30 PM
4 x 3 @ 95 lbs
6
Liz
Nasser
5:00 AM
4 x 3 @ 95 lbs
6
Nicole
D'Alessandro
7:30 PM
4 x 3 @ 95 lbs
7
Kim
Cooper
9:00 AM
4 x 3 @ 90 lbs
7
Sara
Sullivan
9:00 AM
4 x 3 @ 90 lbs
8
Annie
Powell
6:00 AM
4 x 3 @ 85 lbs
8
Cathy
Milligan
7:00 AM
4 x 3 @ 85 lbs
8
Danielle
Fontaine
9:00 AM
4 x 3 @ 85 lbs
8
Jean
Hanks
7:00 AM
4 x 3 @ 85 lbs
8
Julie
Squires
9:00 AM
4 x 3 @ 85 lbs
8
Lily
Hanks
3:30 PM
4 x 3 @ 85 lbs
8
Marissa
Papazian
3:30 PM
4 x 3 @ 85 lbs
8
nicole
jacobs
9:00 AM
4 x 3 @ 85 lbs
8
Roma
Siemen
9:00 AM
4 x 3 @ 85 lbs
8
Wendy
Li
12:00 PM
4 x 3 @ 85 lbs
9
Debbie
Chung
9:00 AM
4 x 3 @ 80 lbs
9
Peg
Kinsman
7:00 AM
4 x 3 @ 80 lbs
10
Buffy
Buradagunta
5:30 PM
4 x 3 @ 75 lbs
10
Cristina
Mendoza
7:00 AM
4 x 3 @ 75 lbs
10
leslie
mccarthy
5:00 AM
4 x 3 @ 75 lbs
10
Maria
Maynard
5:00 AM
4 x 3 @ 75 lbs
10
Nicole
St.Pierre
8:00 AM
4 x 3 @ 75 lbs
10
Patti
Palmer
9:00 AM
4 x 3 @ 75 lbs
10
Priya
Nute
5:00 AM
4 x 3 @ 75 lbs
10
Rebecca
Welch
6:00 AM
4 x 3 @ 75 lbs
11
Kerri
Padgett
10:00 AM
4 x 3 @ 70 lbs
11
Kimberley
Bell
8:00 AM
4 x 3 @ 70 lbs
11
Ritu
Minocha
10:00 AM
4 x 3 @ 70 lbs
12
Kimberly
Hippeli
5:00 AM
4 x 3 @ 65 lbs
12
Meae
Lee
6:30 PM
4 x 3 @ 65 lbs
13
Abby
Skaff
9:00 AM
4 x 3 @ 60 lbs
13
Aleks
Pond
6:30 PM
4 x 3 @ 60 lbs
13
Karen
Smith
9:00 AM
4 x 3 @ 60 lbs
13
Sandy
Brock
7:30 PM
4 x 3 @ 60 lbs
13
Tracy
Grady
7:30 PM
4 x 3 @ 60 lbs
14
Anne
OBrien
9:00 AM
4 x 3 @ 55 lbs
14
Gail
Fanselow
4:30 PM
4 x 3 @ 55 lbs
14
Vangie
Cleversey
8:00 AM
4 x 3 @ 55 lbs
15
lucy
lucier
10:00 AM
4 x 3 @ 50 lbs
16
Bella
Lagattolla
4:30 PM
4 x 3 @ 45 lbs
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