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We’re wired to grow and to protect, which wins?
Human psychology is a complex interplay between the drive to grow and the instinct to protect oneself. Think about it... if I was to ask you if you wanted
Prototype of the Month
1.) Share your experience at Prototype It is an absolute honor to be chosen as the first 2-time Prototype of the Month! The first time I was selected I
New Prototype Stickers coming from Sticker Mule!
We are excited to have some new Prototype Training Stickers available to you all very soon from our friends over at Sticker Mule! They will be in soon, so
Prototype of the Month: Greg Cusato
The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Greg encompasses
Introducing The Prototype Challenge Coin
We pride ourselves on being more than just a gym at Prototype Training Systems... as you know we are a coaching community and relationship business above all. In the
Learning Lessons: The Summer Rut and Out of Routine
I shared last week in my Learning Lessons email that I was on vacation in Kiawah Island, South Carolina. The vacation continued though going into the July 4th weekend/early
Daily Group Class Workouts
CrossFit – Wed, Nov 29
Prototype Training Systems (CrossFit Prototype) - CrossFitStrength1A: Barbell Hip Thrust (3x6 *pick a weight and work across all sets )1B: Barbell Split Squat (3x8 each side *pick a weight and
Youth Fundamentals – Wed, Nov 29
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmup superman competitionStrengthDeadlift (5x5 *back straight/ chest up *feet flat *bar close)metconMetcon (AMRAP - Rounds)10 min amrap broad jump (across the gym &
CrossFit – Tue, Nov 28
Prototype Training Systems (CrossFit Prototype) - CrossFitStrength1A: DB Z Press (4x8 *build in weight each set)1B: Pendlay Row (4x6 *build in weight each set )MetconPolar opposites (Time)5rds 30 double unders
Youth Fundamentals – Tue, Nov 28
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmup sideways cossack limbo feet have to stay flat on ground feet have to be wider than shouldersStrengthmax push ups max ring rows
CrossFit – Mon, Nov 27
Prototype Training Systems (CrossFit Prototype) - CrossFitStrengthBack Squat (5x5 *building in weight to 75-80% not a 5RM)Metcontried our best (AMRAP - Rounds and Reps)15 min amrap 20 cal row 12
Youth Fundamentals – Mon, Nov 27
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmup StrengthBack Squat (5x5)Metcontried our best (AMRAP - Rounds and Reps)10 min partner AMRAP 20 cal row 20 thrusters with pvc or barbell