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Prototype of the Month: Alex Viox
1.) Share your experience at Prototype I started at Prototype just over a year ago. While I had some crossfit experience pre-pandemic, I’ve mainly been running, riding my road
We’re wired to grow and to protect, which wins?
Human psychology is a complex interplay between the drive to grow and the instinct to protect oneself. Think about it... if I was to ask you if you wanted
Prototype of the Month
1.) Share your experience at Prototype It is an absolute honor to be chosen as the first 2-time Prototype of the Month! The first time I was selected I
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
Daily Group Class Workouts
CrossFit – Tue, Apr 16
Prototype Training Systems (CrossFit Prototype) - CrossFitStrength1A: Incline Dumbbell Bench Press (4x8-12 reps *building or work across)1B: Strict Pull Ups (4x6 *add resistance or load if posible; building)Alternative options: -Eccentric
Youth Fundamentals – Tue, Apr 16
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmuppartner fish gamepartner rowathon (Distance)partner row for 15 min switch every 90 sec max distancerope pull relay
CrossFit – Mon, Apr 15
Prototype Training Systems (CrossFit Prototype) - CrossFitWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24'' / 20" 400m Run 22 Burpees 22 Wall-Ball Shots,
Youth Fundamentals – Mon, Apr 15
Prototype Training Systems (CrossFit Prototype) - Youth FundamentalsWarmup go over kb swing burpees box jump air squats where to runwhitten jr (Time)4 rounds for time with a partner 22 kb
CrossFit – Sat, Apr 13
Prototype Training Systems (CrossFit Prototype) - CrossFitPokemon (AMRAP - Rounds and Reps)35 min amrap with a apartner 24 Alt single arm DB Devil Press 50/35# 20 Deadlifts 225/155# (RX+245/165#) 400m
CrossFit – Fri, Apr 12
Prototype Training Systems (CrossFit Prototype) - CrossFitStrengthPower snatch + hang snatch (6x1 *build in weight each set)metconRory (Time)20-2 reps for time: DB power snatch (50/35# each side) 10-1 reps for