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Ep 74: The Community Conversation – Chris Lacasse and Creating Routine
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
Sense Making and Sacrifices
We often make reactive decisions when emotional. Sense-making is an important part of that process, best done with someone else (a training partner or team). The cost can be not
Prototype of the Month: Mike Cuthbert
Our Prototype of the Month Michael Cuthbert is the model of how hard work pays off! When I first sat down with Michael In January for our “No Sweat Intro”,
Scavenger Hunt Recap 2022
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
Recap of the Ignite Forging Youth Resilience Workout!
We had a great turn out at the Ignite workout! Over 50 people do the ignite workout & raised close to $5830 including the money Mike donated using some of
2022 Social Capitalist Donations: Starting the Year Off Right
I wanted to post an update on the social capital work and the most recent donations I've made. A goal of mine was to keep the Prototype community informated on
Daily Group Class Workouts
Tuesday 6/28/22 WOD
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
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
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
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
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
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