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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
POM: Kim Watson
1.) Share your experience at Prototype I joined Prototype in the summer of 2023 after years of working out (and working in) fitness studios in Boston. When the pandemic hit,
Row for WASA 2023
Thank you for a successful Row for WASA! We had our 4th annual rowing event this year on November 4th and it was a huge success! You can click here
Daily Group Class Workouts
CrossFit – Wed, Apr 24
Prototype Training Systems (CrossFit Prototype) - CrossFitstrength1A: Hang Power Clean (5x2)2A: Barbell Hip Thrust (5x5)3A: 90/90 hip switch (3x10 each side )3B: Banded knee raises (3x15 each side )
CrossFit – Tue, Apr 23
Prototype Training Systems (CrossFit Prototype) - CrossFitStrength1A: Strict Press (4x4-6 *building in weight each set)1B: Single Arm DB Rows (4x8-12 *can build in weight each set as needed)metconDown Bad (Time)3rds
Youth Fundamentals – Tue, Apr 23
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmup Overhead Press (4x5 building)team lift (AMRAP - Reps)9 minute ascending ladder 1rep pullup pushup burpee 2 reps 3 reps 4reps….
CrossFit – Mon, Apr 22
Prototype Training Systems (CrossFit Prototype) - CrossFitStrengthZombie squat (5x3 *3sec slow lowering *build in weight each set )metconThe Tortured Poets Department (AMRAP - Rounds and Reps)15 min amrap 200m run
Youth Fundamentals – Mon, Apr 22
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarm-upbanded run relaytortured poet (AMRAP - Rounds and Reps)10 minute AMRAP 200m run 40 single unders 12 jump squatsFUN GAMEfarmers carry red light
CrossFit – Sat, Apr 20
Prototype Training Systems (CrossFit Prototype) - CrossFitAge Q1 (AMRAP - Reps)4 rounds for max reps of: (solo workout) 1 minute of snatches 1 minute of rowing for calories 1 minute