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Ep 74: The Community Conversation – Chris Lacasse and Creating Routine

June 27th, 2022|Categories: Blog, Prototype of the Month|Tags: , , , , , , , , , |

Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and

Scavenger Hunt Recap 2022

May 23rd, 2022|Categories: Blog|Tags: , , , , , , , , , , |

The scavenger hunt was so much fun! Energy was wicked high & we lucked out with the weather being 65 vs 95! We had over 40 people participating in the

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Daily Group Class Workouts

Tuesday 6/28/22 WOD

June 27th, 2022|Categories: Uncategorized|

Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: Barbell -30 Jumping jacks -20 kangaroos -20 high knees -10 up downs -Walk the dog -samson stretch -Spiderman complex

Monday 6/27/22 WOD

June 26th, 2022|Categories: Uncategorized|

Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: Barbell Rower Wall ball -250m row -20 kangaroos -10 tempo air squats -10 shoulder taps Active hamstring Walk the

Saturday 6/25/2022

June 24th, 2022|Categories: Uncategorized|

Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardXFit (AMRAP - Rounds and Reps)W/a partner 12 min amrap 400m run 20 Goblet Squats 53/35 (RX+Pistol squats) 24 American KB swings

Friday 6/24/22 WOD

June 23rd, 2022|Categories: Uncategorized|

Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: Barbell -10 jumping jacks -20 kangaroos -10 tempo air squats -10 shoulder taps Active hamstring Walk the dog +

Thursday 6/23/22 WOD

June 22nd, 2022|Categories: Uncategorized|

Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: Barbell -20 kangaroos -10 tempo air squats -10 shoulder taps -10 tempo air squats Deadbugs Wrist mob Active hamstring

Wednesday 6/22/22 WOD

June 21st, 2022|Categories: Uncategorized|

Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need: Rower Kettlebell Red band -250m row -20 kangaroos -10 tempo air squats -10 shoulder taps Active hamstring Walk the

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