1. Prototype Open WOD 18.4 Recap

    CrossFit Open WOD 18.4 is in the books and here is our week 4 analysis and recap! For the first time in CrossFit Open history, The Dave Castro announced not only 1, but 2 first time elements into an Open workout. For one, there has never been a CrossFit benchmark workout incorporated into an Open workout. This week, we saw “Diane” which is 21-15-9 rep scheme of Deadlifts (225/155lb) and handst…Read More

  2. Prototype Open WOD 18.3 Recap

    CrossFit Open WOD 18.3 is in the books and here is our week 3 analysis and recap! Arguably one of the most technical CrossFit Open workouts to date, 18.3 was a monumental challenge both physically and mentally! 14 minute time cap to complete 2 rd’s of 100 double unders, 20 Overhead squats, 100 double unders, 12 ring muscle ups, 100 double unders, 20 dumbbell snatches, 100 double unders and final…Read More

  3. Prototype Open Week 2 Recap

    18.2 AND 18.2a are in the books and here is our week 2 analysis of the 2018 #PrototypeOpen! An impressive week to say the least as EVERYONE from both teams completed 18.2 and 18.2a!! In addition, we saw some great performances from the athletes on both team #KeepinItTeal and #BeardedBlueDragons! As you all know, this week was unlike week 1 with a shorter burner of a ladder from 1-10 dumbbell squat…Read More

  4. Prototype of the Month: Liz Nasser

      Share your CrossFit Prototype experience and fitness journey I was always pretty active growing up and loved playing sports.  I was primarily a soccer player and played through college but loved everything- track, volleyball, tennis.  I discovered after graduating that I’m not especially good at self-motivating.  I need a specific goal- be it a race or a challenge.  For a while I didn’t…Read More

  5. Prototype Open Week 1 Recap

    18.1 is in the books and here is our Week 1 the 2018 #PrototypeOpen! We had some late additions and sign ups this year for the Open which led to an big swing and opportunity for team leaders Lisa and Peg to add some great team members to their team! Late additions included Meg Rohloff, Keivan Russo and Coaches Bethany and G-man for team #KeepinItTeal while team #BeardedBlueDragons added Rick Lucie…Read More

  6. Should You Be Strength Training?

    By Joe Black CF-L2, USAW-SPL1 Joe@CrossFitPrototype.com    Raise your hand if you have ever gone to the gym and spent an hour on the treadmill or elliptical. It was pretty boring, right?   What if I told you that there was a way you could get great results and have fun while cutting your workout time in half?   If this piques your interest then you should consider strength training.   Strengt…Read More

  7. Prototype of the Month: Heather Clancy

      Share your CrossFit Prototype experience and fitness journey I don’t think I really have a start to my fitness journey- moving in some way or another has always been a part of my life. Working out always ebbed and flowed though. I played field hockey, ran track, and lifted weights all through high school, but then worked 3 jobs putting myself through college so exercise took a back burner. On…Read More

  8. Prototype of the Month: Abhinav Pujari

    Prototype of the Month: Abhinav Pujari 1.) Share your CrossFit Prototype experience and fitness journey Even though I officially joined CFP and started “CrossFitting” only in March this year, my relationship with CFP goes way before that. Our early interactions were limited to eye contact and casual flirting, while I drove by with my Panera bread takeout and/or my dunks iced caramel latte extr…Read More

  9. Prototype of the Month: Robby Doretti

    Prototype of the Month: Robby Doretti Share your CrossFit Prototype experience and fitness journey The first time I picked up weights and started working out was 4 years ago when I got to UNH. I had no idea what I was doing, but started learning and began a routine with a couple of buddies. I remember feeling self-conscious at first since I didn't know what I was doing and wasn't able to lift that…Read More

  10. Weightlifting 101 – Segments of the Lifts

    By Joe Black CF-L2, USAW-SPL1 Joe@CrossFitPrototype.com    If you recall the first time you snatched or cleaned a barbell, you probably remember that you had a hundred different thoughts and cues running through your mind. Grip the bar this way. Keep your chest up. Push your feet into the floor. Keep the bar close. Stay balanced. Fast elbows. Punch up against the bar. Stand up! It can certainly …Read More