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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
Prototype of the Month: Alex Viox
1.) Share your experience at Prototype I started at Prototype just over a year ago. While I had some crossfit experience pre-pandemic, I’ve mainly been running, riding my road
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
Daily Group Class Workouts
CrossFit – Wed, May 1
Prototype Training Systems (CrossFit Prototype) - CrossFitStrength1A: Landmine Press (3x10 each side )1B: Turkish Get Up (3x2 each side )1C: Single Leg RDL (3x8 each side *load the opposite hand
Youth Fundamentals – Wed, May 1
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmup strengthTurkish Get Up (1x1)teach turkish get up work up to weight you can do on each arm correctlyMetconfocus (Time)4 rounds 9 box
CrossFit – Tue, Apr 30
Prototype Training Systems (CrossFit Prototype) - CrossFitstrengthDeadlift (2x5, 2x3, 2x1 *1x5 60%, 1x5 70%, 1x3 80%, 1x3 85%, 1x1 90%, 1x1 95%)metconSession 32 (AMRAP - Rounds and Reps)10 min amrap
Youth Fundamentals – Tue, Apr 30
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmup high jumpstrengthDeadlift (1x1)teach deadlift if technique is competent, work upto heavy rep, stop as soon as technique breaks downmetconsession 23 (AMRAP -
CrossFit – Mon, Apr 29
Prototype Training Systems (CrossFit Prototype) - CrossFitstrength1A: Barbell Bent-Over Row (4x10-12 *build in weight each set only as technique and range of motion stay consistent )Can be modified to single
Youth Fundamentals – Mon, Apr 29
Prototype Training Systems (CrossFit Prototype) - Youth Fundamentalswarm uprelay race 1 rep= down and back from rig to wall 4 shuttle runs 3 shuttle bear crawl 2 shuttle right foot