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Speed Series: Why Your Warm Up is More Important than Your Workout
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
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
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
Introducing The Prototype Milestone Clubs
By: Mike Collette Starting in the summer of 2020, the team at Prototype Training Systems started to recognize our MOST committed members at the end of each month. The benchmarks
Ep 7 The Community Conversation: Danielle Fontaine On The Front Line
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
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
Daily Group Class Workouts
Friday 3/5/21 WOD
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
Hey man, did you touch my drumset?
Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (Time)With a partner 5000 meter row partitioned as desired Every 5 minutes EACH partner completes: 5 burpees 10 Push Press
Thursday 3/4/21 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 3/3/21 WOD
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
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
Thrive Mindset Metcon: Insane in the Membrane
Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardINSANE IN THE MEMBRANE (1 Rounds for reps)E2MOM 30 30 SECOND ASSAULT BIKE BOUT TO DETERMINE CALS 30 SECOND BURPEE ATTEMPT