News & Articles
Blog
New Prototype Stickers coming from Sticker Mule!
We are excited to have some new Prototype Training Stickers available to you all very soon from our friends over at Sticker Mule! They will be in soon, so
Prototype of the Month: Greg Cusato
The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Greg encompasses
Introducing The Prototype Challenge Coin
We pride ourselves on being more than just a gym at Prototype Training Systems... as you know we are a coaching community and relationship business above all. In the
Learning Lessons: The Summer Rut and Out of Routine
I shared last week in my Learning Lessons email that I was on vacation in Kiawah Island, South Carolina. The vacation continued though going into the July 4th weekend/early
Prototype of the Month: Shellie James
The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Shellie encompasses
Learning Lessons: Vacationing with a 1 year old
Have you ever flown or gone on vacation with a 1 year old?! Well, this week I got to experience this for the first time in my life. Erin and
Daily Group Class Workouts
CrossFit – Wed, Oct 4
Prototype Training Systems (CrossFit Prototype) - CrossFitStrength1A: Barbell RDL (4x8 *can build in weight each set )1B: Reverse Nordic (4x8)Metconthank u, next (AMRAP - Rounds and Reps)10 min amrap double
Youth Fundamentals – Wed, Oct 4
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsStrength1A: Barbell RDL (4x8 )1B: Reverse Nordic (4x8)MetconMetcon (AMRAP - Rounds and Reps)10 min amrap single unders *increase by 10 reps every set
North Stars Club Hockey Off-Ice Training. – Wed, Oct 4
Prototype Training Systems (CrossFit Prototype) - North Stars Club Hockey Off-Ice Training.WarmupTennis ball GameMetconNorthstar hockey metcon (Time)3 rounds (for time) 15 shuttle runs 30 shoulder taps 20 up downsAccessory strengthSingle
CrossFit – Tue, Oct 3
Prototype Training Systems (CrossFit Prototype) - CrossFitMetconDo My Thang (3 Rounds for time)3rds 500m row 30 shoulder taps (15 each side) 20 up downs 15 min capAccessory strengthSingle arm waiters
Youth Fundamentals – Tue, Oct 3
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmupMetconmetcon (Time)3 rounds for time 350m row 30 shoulder taps 20 up downsAccessory strengthsingle arm DB weighted carry (3 Rounds for distance)3x50ft each
CrossFit – Mon, Oct 2
Prototype Training Systems (CrossFit Prototype) - CrossFitStrengthBack Squat (5x3 *building in weight each set *3 sec pause squats )MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups