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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 – 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
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