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Speed Series: Why Your Warm Up is More Important than Your Workout

March 3rd, 2021|Categories: Blog|Tags: , , , , , , , , , , , |

  By: Evan Cleveland   You’ve always been taught to warm up before any bout of exercise. We do it before playing sports, working out, running, etc,  but is it

Prototype Nutrition Kickstart

March 3rd, 2021|Categories: Blog|Tags: , , , , , , , , , , , |

  The new year has come and gone, as have many New Year Resolutions. Studies show that nearly 80% of resolutions “fail”, so if you’re one of those people that

Ep 8 The Community Conversation: Brendan Sheehan on Routine and Behaviors

February 27th, 2021|Categories: Blog|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

Ep 7 The Community Conversation: Danielle Fontaine On The Front Line

February 21st, 2021|Categories: Blog|Tags: , , , , , , , , , , |

Thank you for tuning in to 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

Speed Series: How To Drop A Minute Off Your Mile Time

February 17th, 2021|Categories: Blog|Tags: , , , , , , , , |

By: Evan Cleaveland (Intern at Prototype Training Systems) If you’re anything like me, your stomach starts doing flips at even the slightest thought of a long-distance run. Many of the

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Daily Group Class Workouts

Friday 3/5/21 WOD

March 5th, 2021|Categories: Uncategorized|

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

Thursday 3/4/21 WOD

March 4th, 2021|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 3/3/21 WOD

March 3rd, 2021|Categories: Uncategorized|

Prototype Training Systems (CrossFit Prototype) - CrossFitView Public WhiteboardWarm-upWhat you need Rower -Row 250m -10 Good mornings -10 tempo air squats -10 shoulder taps Active hamstring Walk the dog +

Mr. Clean

March 3rd, 2021|Categories: Uncategorized|

Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardWarm-up (No Measure)General Warm-up - inchworms - spidermans - supermans - child pose lat stretch - active hamstring - glute bridge

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