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Prototype of the Month: Jon & Liza Davis
Share your experience at Prototype Jon: We started at Prototype around Labor Day 2023 after our move from Minnesota. We had been doing CrossFit for a few years, and we
Week 3 2024 Prototype Open
Prototype Open 24.3 recap The last week of the 2024 Prototype Open came to a close and it was a huge success! During the past few weeks the entire gym
Prototype of the Month: Betty Lee
1.) Share your experience at Prototype I’ve felt lost and undisciplined since Covid, but that has changed since joining Prototype. I try to start and end every class with sweat,
Prototype Open Week 2 Recap
Prototype Open Week 2 Recap. The second week of the 2024 Prototype Open was intense, with a challenging cardio based workout consisting of rowing, deadlifts and double unders in
Prototype Open 24.1 Week 1
Last week we kicked off the 2024 Prototype Open with our first challenge, as well as our head to head battle! The 2024 Open will be an exciting one, with
POM: Griffin Barriere
1.) Share your experience at Prototype I have been a member off and on since high school and have been around CrossFit since I was about 10 years old. Really
Daily Group Class Workouts
CrossFit – Mon, May 6
Prototype Training Systems (CrossFit Prototype) - CrossFitStrength1A: Single Arm DB row (4x12)1B: Push Press (4x3 *can build in weight or work across each set *push press should be heavy and
Youth Fundamentals – Mon, May 6
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarm upRock, paper, scissors gamestrengthPush Press (4x3 -front rack position -full extension overhead )metconMiles on it (Time)3rds 200m run 14 jumping pulls ups
CrossFit – Sat, May 4
Prototype Training Systems (CrossFit Prototype) - CrossFitGPP (AMRAP - Rounds and Reps)With a partner 30 min amrap 600m row 40 OH Lunges 45/25# plate 400m run (together) 30 Burpee Pull
CrossFit – Fri, May 3
Prototype Training Systems (CrossFit Prototype) - CrossFitstrengthBack Squat (4x10 *build each set but ideally starting first set around 60% of estimated 1RM )metconFocus (Time)5rds 9 box jumps 24/20’ 16 WBS
CrossFit – Thu, May 2
Prototype Training Systems (CrossFit Prototype) - CrossFitmetconRed bone part 1 (Time)30 min running clock With a partner 3 rds 20 bench press 135/95# 40/30 cal rowRed bone part 2 (Time)3rds
Youth Fundamentals – Thu, May 2
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmup strengthBench Press (1x1)teach bench and spotting if technique is competent, work up to heavy rep, stop as soon as technique breaks downMetconserenity