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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, Apr 26
Prototype Training Systems (CrossFit Prototype) - CrossFitstrengthOverhead Squat (5x3)metconFresh out the slammer (Time)3rds 400m run 20 walking lunges 20 box jumps 20’
CrossFit – Thu, Apr 25
Prototype Training Systems (CrossFit Prototype) - CrossFitmetconSo Long London Part 2 (Calories)Echo bike 15 sec on/ 45sec off x10 sets *Score total cals Rest 5 minutesSo Long London Part 2
Youth Fundamentals – Thu, Apr 25
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmup bike tug of warTurkish Get Up (4x1 each arm)yack attack (Calories)7 rounds 30 seconds on 30 seconds rest max calories on the
CrossFit – Wed, Apr 24
Prototype Training Systems (CrossFit Prototype) - CrossFitstrength1A: Hang Power Clean (5x2)2A: Barbell Hip Thrust (5x5)3A: 90/90 hip switch (3x10 each side )3B: Banded knee raises (3x15 each side )
Youth Fundamentals – Wed, Apr 24
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsstrengthZombie squat (5x5)metconWho knows (AMRAP - Rounds and Reps)10 min amrap 200m run 12 sit ups 12 air squats
CrossFit – Tue, Apr 23
Prototype Training Systems (CrossFit Prototype) - CrossFitStrength1A: Strict Press (4x4-6 *building in weight each set)1B: Single Arm DB Rows (4x8-12 *can build in weight each set as needed)metconDown Bad (Time)3rds