5 Ways To Enhance Your Grip Strength

This blog is brought to you by guest blogger, fellow Prototyper, and Physical Therapist, Martha Theirl! Martha is a doctor of Physical Therapy and the owner of Q4 Physical Therapy

Trying to get a grip on your grip?

Here are 5 ways you can strengthen your arms and hands.


Boring? Only if you’re doing it wrong. Isometric (or static holds) help to build endurance and are an integral part of rehabilitation for tendons. Aim for 4×30-45s holds, but start at 5-15s and build up. You can squeeze a ball, hammer handle, counter top, or barbell! Submaximal but firm holding pressure here. 

Work the Forearm Muscles

While there are a lot of muscles in the hand, many of the muscles that control the hand and wrist are up in the forearm and go all the way to the elbow. Think of tennis or golf elbow. All of the gripping in these sports uses muscles in the forearm. 

I like to take an object, a hammer or mallet work well, and place your forearm on the table next to you. With a firm grip, turn the object in your hand (see the video!) trying to keep your elbow steady.

Wrist Curls

Another way to work the forearm muscles is to use a weight- a light dumbbell will work well!) to do some wrist flexion and extension curls. This works both grip endurance and forearm strength. 

Dynamic Movements

We always want the muscles we’re working on to be resilient both statically and dynamically. Using a chop is a great way to add in some dynamic motion. Kettlebell swings are also great for this!

On the Bar Work

If you’re doing gymnastics, weightlifting, or crossfit work, adding in some time hanging from a bar is a great way to build strength in the entire body, not just the wrist! Active holds, scapular pull ups, and beat swings are great for working your strength under body weight. In this video Mike and are discussing a scapular pull up for shoulder work, but it’s also great for grip work!

Working on your grip strength can help you feel more confident and strong. If you have questions, feel free to get in touch with me! As always, this article is meant to be educational content and not medical advice. Please consult your medical professional before starting an exercise program or for individualized guidance.


5 Ways to Train Around an Injury

Check out these 5 ways to train around an injury

By: Dr. Martha Theirl, Physical Therapist and Owner of Q4 Physical Therapy

Injuries happen, no matter how hard we try to avoid them. Maybe it was during a workout, reaching for something, getting out of the car, or wrestling with the kids. Now you’re achy, sore, maybe a bit painful and you’re not sure what to do or if you should continue to go to the gym.

When injury happens, there’s many ways you can be prepared and continue to train around it. It’s a rare day when I tell someone to stop training entirely; and the research is clear that training while injured is likely helpful in the rehabilitation process. Here are 5 things to think about when trying to train around an injury.

*As a disclaimer, if you’re having pain or think you may be injured, it’s best to talk to a licensed health professional to get to the root cause and make sure your recovery is smooth. We can help you plan things out and make sure nothing more serious is going on. The following is for education only and not meant to diagnose or treat your specific injury.

  1. Lighten the load

By decreasing the weight, we decrease the total amount of work we are performing. This can be especially helpful if you’re feeling a tweak under a heavy load but not under light loads. Once you find a weight that is comfortable and pain free, you can work up gradually to your normal weights.

  1. Change the range of motion

Feeling some knee pain with a full squat or single leg squat? Try doing a squat to a target such as a bench, box, or med ball. By making your range of motion smaller, it may alleviate knee pain. Once you find the cause of the knee pain, perhaps decreased range of motion at the ankle, or difficulty of the hip to control the knee, you can gradually increase the range again.

  1. Pick a similar but different exercise.

Having pain in your shoulder while doing a barbell push press? How does a dumb bell push press feel? The barbell forces our shoulders into a specific range of motion, where the dumb bells allow the shoulder to be more mobile. Or maybe you’re having pain with landing during a box jump. Try a lower box, or switch to a single leg squat to a bench.

  1.  Train the opposite side

There’s a principle called irradiation, which means if we train a muscle, the muscles around it will also get stronger. This is because (hold onto your barbells, I’m about to get nerdy) the nervous system acts as a complete unit. If you work one muscle, it’s impossible not to recruit the muscles around it to help support. This works the same way if your right hip is hurting. If you train the left hip, the right hip has been shown to lose less strength and the surrounding muscles also benefit (think low back, hamstrings, quads in this case)

  1. Focus on Nutrition and sleep. 

When training around an injury, it gives us an opportunity to check in with our bodies general health and well being. Maybe work has been particularly stressful or the kids have to be in approximately one million places all at once. Maybe the dog is taking up too much space in your bed! (Anyone else?… Just me?) Taking a step back to look at our sleep hygiene (more on this next month!) of trying to get 7-9hrs per night, or checking in with your fueling can help the healing process tremendously. 

Often the gym is where we go to feel better and de-stress. Just because you’re injured doesn’t mean you can’t still do great work. Having a few work arounds and ways to modify gives you the freedom to continue to exercise while recovering. 


About the Author: Martha is a Doctor of Physical Therapy and owner of Q4 Physical Therapy, a mobile concierge practice that creates a personalized plan putting your goals at the front. She’s an avid CrossFitter, lacrosse lover, and always on the hunt for new music. If you have a question for the PT corner, or to schedule an appointment, please email martha@q4pt! 

Prototype of the Month

Prototype of the Month: Amy Quinlan

Share your CrossFit Prototype experience and fitness journey

I was always very active growing up, riding my bike everywhere and playing soccer from 5 years old through college.  I realized as an adult I never prioritized working out – I was only motivated to work out to lose weight and get fit for a special trip or the summer.  I never stuck to any workout routine for a long period of time.  I tried running outside, I tried running inside with a treadmill with a TV!, I tried P90x, but I would not stick with anything.  I realized that the reason I loved being so active as a child was because I was part of a team with a coach and it was fun too!  That was the missing piece for me.  It wasn’t until I started doing Heather Clancy’s bootcamp on Saturday mornings that I realized I needed programming with variety, a coach to help motivate me and to have fun!  So my crossfit journey started about 3 years ago when I was asking Heather about her Crossfit gym as I needed to find a gym that had 5am classes because of my work schedule.  She went with me for the first couple months and then I was hooked!  The 5am crew and Jon were so welcoming and positive.  After a while I realized I was not a morning person so I would just go to different class times and as a result I met a bunch of new people.  Then fast forward to Quarantine times – I was able to work from home for the first time and really embraced all that Prototype had to offer during this difficult time.  I am so impressed with Mike and the team’s ability to quickly adapt and offer so many different programs for all fitness and interest levels.  Over the past 4 months I have become a daily Thriver, participated in the Quarantine games with my son Jack, joined the ENDURE program to add running into my life, joined the 21 day fitness challenge, participate in Sunday mobility and Nutrition counseling with Leah and my son does 1:1 training with Steve.  It’s been quite the journey these last 4 months but I feel so much better, not only fitter but healthier all around.  I  love being part of this great Prototype community.  Everyone brings such great positive energy and that starts from the top with Mike and all the coaches.  I can’t say enough great things about my experience at Prototype!

What is your favorite part about being at CFP? 

Of course the people!  Everyone is always cheering each other on and I love how all the coaches make it a point to get to know everyone. 

What are your hobbies and activities?

Some of my favorite things to do are spending time with my family (although my kids are teenagers and don’t really love spending time with me anymore lol), hiking with my college girlfriends and our daughters, gardening and hanging out with friends.  I also love watching my kids play sports and traveling.

How has (if it has) CFP helped you outside the gym (in sports etc)?  

Prototype has helped me prioritize myself – I would never make time for fitness and now that I have I am so happy and see it helping me with my stress level.  I feel overall better mentally and physically.  I also love being a role model to my children to show them how important fitness is to have in their life.  My son tended to lay around if he wasn’t playing a sport and then would injure himself as soon as he would go back to playing.  Now having him do personal training and getting stronger he is “slowly” starting to appreciate exercise and how it makes you feel as much as I do.  

What are you continuing fitness goals to this point?  

My fitness goals are to keep showing up!  Even when I am hurt the coaches will always find modifications.  One of my goals is to succeed at double unders and when we are back in the gym I want to work on my weightlifting technique and lifting heavier.  I tend to not push myself when it comes to weightlifting so I want to get out of my comfort zone more.

What is your favorite quote? 

“Giving up is the only sure way to fail”

Blog Prototype of the Month

Prototype of the Month: Gerry and Shana Doiron

1. Share your CrossFit Prototype experience and fitness journey:

Gerry – My CrossFit experience started back in January 2020 when I realized my old workout regimen wasn’t working for me anymore and Shana was loving her first few months at CFP.  At this point, I had only been into lifting and just general gym stuff over the past 22 years. I think everything was really becoming stale it wasn’t supporting how I wanted to feel or perform when snowboarding at my advancing age.  What I’ve learned at CFP in that short time has become refreshing, reinvigorating, and it has given me a world of inspiration as it comes to spicing up some of my older routines as well as doing some of the virtual programming during this quarantine.   

Shana– I met Jon and Leah at a fair in Westborough Commons last fall.  That was at a time where Gerry and I had a gym membership at a local gym but were only going once a week and I needed additional motivation to get healthier and fit.  I have always enjoyed group fitness classes and after talking to Jon and Leah I thought CrossFit would be a good fit.  What I didn’t realize going into it was that CrossFit wasn’t just throwing weights around, but was strength and endurance based.  Since day one, I love that I can go to the gym or do a zoom workout and for an hour I tune everything else out in the world and concentrate on myself.  I also worked with Jon on Prototype Nutrition and learned a lot about making healthy choices and understanding what my body needs to get stronger and healthier.

2. What is your favorite part about being at CFP? 

Gerry- It’s definitely the people.  From the coaches to the members; it’s made fitness fun for me again.  Also, the quality of the coaching has been tremendous.  I like the constant real time feedback on form and technique as well as the inspiration for new moves that I would’ve never thought of adding to a routine.   

Shana- I really can’t pick one favorite thing about CFP! Although I only started in November 2019, I feel like I have been part of the community for a lot longer.  Our kids LOVE going to the gym and playing on the back mat with their gym buddies.  I think it is so important for kids to see their parents having healthy habits and exercising which makes them want to do the same and CFP has definitely helped with that!  All of the coaches at CFP have been so supportive of our fitness journey and are always friendly and willing to answer questions or provide additional instructions on the various movements I am still trying to figure out.  We love joining the CFP virtual happy hours and getting to know other members of CFP better.  Coach Leah has also been an amazing Coach and friend during the COVID shut down – a definite highlight every day is looking forward to the noon Thrive class and weekly Endure class!

3. What are your hobbies and activities?

Gerry- Snowboarding, learning to play the bass, always finding and exploring new music.   

Shana- Dancing, arts and crafts, watching Netflix, endless walks around Target and HomeGoods, and the beach!

4. How has (if it has) CFP helped you outside the gym (in sports etc)? 

Gerry- Early results in regards to snowboarding were definitely positive.  By the time early March came around I could definitely feel more power in my riding.  Unfortunately the season got cut short so we’ll have to revisit this question next January!

Shana- My job entails sitting at a computer all day, so I am definitely a lot more conscious of getting up and moving more often.  I have more energy since I have joined CFP so I can chase faster after my little monsters!

5. What are you continuing fitness goals to this point? 

Gerry- Slim down a bit and be ready for snowfall.  The past few years of parenting and finishing plates of food have caught up to me and my waistline; just looking to nip that in the bud and gradually incorporate more healthy habits into the mix. 

Shana- COVID definitely put a dent in my “get healthy and fit” plan so I want to continue exercising as much as I can while continuing to incorporate what I learned from Prototype Nutrition into my daily life.  I have been doing Thrive classes 4-5 days a week and mobility so now I need to work on getting stronger and eventually getting a pull up and handstand push up!

6. What is your favorite quote? 

Gerry- “Don’t grow up, it’s a trap!”

Shana- “Shoot for the moon, even if you miss you will land among the stars.”

Blog Prototype Blog

Should your kids start weight training?

Prototype Barbell Coach, Joe Black discusses the myths around weight training for kids

By: Coach Joe Black

Have you ever heard statements or concerns like these: 

“Lifting weights will stunt your child’s growth” or “kids shouldn’t lift weights because they will get injured.”

In today’s post, I want to dispel these myths. 

Growth plates in bones allow the bone to lengthen as a child grows. This is controlled by a hormonal process in the brain, a normal part of puberty, which can not be affected by resistance training (unless a child had improper supervision which resulted in a broken bone). Injuries are primarily attributed to inappropriate weight selection, poor technique, or lack of adult supervision, all of which can be prevented working with a qualified fitness professional.

Over the last decade-plus, healthcare and fitness professional groups alike have endorsed and provided evidence-based support for supervised, well-structured resistance training programs for kids. These include organizations such as the American Academy of Pediatrics, the American College of Sports Medicine, the American Orthopaedic Society for Sports Medicine, and the National Strength and Conditioning Association.

Resistance training has numerous benefits for kids. Within the realm of sports performance, it is going to help them become stronger, powerful, faster, and, most importantly, greatly reduce the risk of sports-related injuries. Their strength, speed, and power improvements can better prepare them to learn complex movements, master sports tactics, and withstand the demands of training and competition. 

Outside of sports, the impact of resistance training is equally positive. Resistance training can help improve body composition, lower body fat, strengthen bone, promote high self-esteem, reduce depression, stress and anxiety, and increase neuromuscular coordination. In addition to these benefits, by engaging in resistance training at a young age, kids are setting the foundation and building healthy habits that will help them later in life.

When is it appropriate for kids to start resistance training? Kids can start resistance training when they are 7 or 8 years old or when they show the ability to follow directions and have adequate balance and coordination. It is recommended that kids workout 2-3 times per week under the supervision of a fitness professional who places a high value on full-body, multi-joint exercises done with submaximal loads emphasizing correct form and technique.

There is no better time than now to get your kids and teens involved in exercise. From our Kids Classes to our Youth Barbell Club and our Teen Sports Performance to 1-on-1 and small-group training, we have the right fit to help your kid flourish! 

If you would like your son or daughter to join on of our programs or have any questions, please reach out to

About Coach Joe Black:

Joe is dedicated to helping his athletes and clients reach their strength & conditioning goals through evidence-based coaching and practices. His holistic approach to coaching helps individuals improve their mind, body, and spirit. 

Joe is the head coach of Prototype Barbell Club, one of the biggest competitive weightlifting teams in New England, and has coached youth and adult athletes at the national level. He also coaches our Sports Performance program, helping athletes inside the gym so they can elevate their play on the court and field. 

He is a Level 2 USA Weightlifting Coach, a CrossFit Level 2 Trainer and is currently preparing for his Certificate of Strength & Conditioning Specialist (CSCS) through the National Strength & Conditioning Association.


Strength Training in Children and Adolescents, Sports Health, May 2009

Youth Strength Training, Science for Sport, February 2018

Is Strength Training Safe for Children, Renaissance Periodization, February 2018

Blog Prototype Blog

Returning to the gym: Post COVID-19

The Re-opening is Coming. Are You Ready?

By: Martha Theirl, Doctor of Physical Therapy

Today’s blog post comes from one of CrossFit Prototypes very own, Martha Theirl. Martha is a Doctor of Physical Therapy and owner of Q4 Physical Therapy out of Westborough, MA. Martha see’s patients currently via Telehealth and prior to COVID, works with patients inside CrossFit Prototype. Enjoy!

If you’re like me, you have limited equipment at home. I have a barbell from the 1970s (what does it weigh? Not a clue ) some miscellaneous plates that maybe get me to 95lbs, some dumbbells, and I was able to borrow a 35lb kettlebell from CrossFit Prototype before they closed. I haven’t hung from a rig or lifted heavy since March 17, 2020. I’ve been regularly participating in my box’s virtual programming 3-4 days per week as well as running a 5k each week. Is it the same? Of course not, but at least it’s something.


With the opening of gyms rolling out, there are a lot of questions surrounding how to come back safely and smoothly. Even with a full home gym setup, it’s hard to push yourself alone like you’d push in the gym.

We are all, in effect, slightly de-conditioned. Here are some tips to ensure your return goes smoothly.

*As a disclaimer- none of the following is meant to be personal medical advice. This is meant as training and educational purposes only. I have not evaluated your specific needs. Please consult your medical professional prior to starting any new activity for specific guidance. Are you looking for guidance? Schedule with me here.


In return to sport, there’s a concept called floor to ceiling¹- or where the athlete is at this moment (floor), and where they need to be to fully return to their sport (ceiling). Think of the stay at home order as an offseason: and you’re starting on the ground floor. You took some time off from intense training, and now you’re ready to return- but how do we do that without causing injury?

It may be tempting to immediately check your new 1 rep max or just pick up where you left off. Resist the temptation. Your body isn’t used to moving heavy weight and requires an adjustment period. The recommendation here is to use your old 1 rep max (or usual lifting weight) and scale down to 50% for the first 2-5 weeks. Then build at appropriate intervals (10-20% per week) as long as no problems arise.


check boxes.jpg

During the subsequent 5 weeks, check in with yourself. 

How are you feeling? 

Are you recovering well?

How are your fueling habits?

How are you sleeping?

Are you sore all the time? 

Do you have any pain?

Everyone moves at their own pace. If you had an injury leading up to your time off, how is that feeling now that you’re training again? Is it starting to flare up or is it no longer an issue? Those with chronic injuries may need to move slower than those without. If you’re adding too much too fast, you may start to experience new aches or pains. Pay attention to these and see medical assistance to keep them from getting worse. We discuss ways to train around injury here, but it’s necessary to contact your health professional to get a personalized plan.

As a general recommendation- muscle soreness should not last over 24-48hrs and should not be interfering with your daily life, such as sitting on the toilet or getting dressed. If you’re constantly sore, try taking an extra rest day or keeping your weight the same (Or lighter!) for a week or two to let your body recover optimally. This is important for the long term success of your training. 

If training loads are increased too rapidly, you are at increased risk of injury.² 

This is usually considered in a week by week training load, though can be applied to all types of scenarios. One person may find that 20% per week increases are appropriate, while another finds that a 10% increase is sufficient. 



If you continued doing some workouts at home then you might have shortened some of the time needed to return safely to your prior lifting or training volume. You’ve kept some fitness and especially if you had some dumb bells, a weight vest, or a barbell you have kept some tolerance to external load. The same overall rules apply as above, but you may be able to progress your weight earlier than a 5 week re-introduction.

hands grip bar.jpg

Don’t forget about your grip! We know that not heavily gripping things causes your hands to lose some strength and tolerance (just think how small your calluses have gotten!). Remember this during your gymnastics work for any time spent swinging or hanging. This applies to kettlebell swings also. Lowering the overall volume for the first month and gradually increasing is your best bet to be successful in your training.

Let’s say you see programming that has a 30 minute AMRAP of 30 box jumps, 30 toes to bar, and 30 deadlifts. Scaling that workout to half the volume, half the time, or half the weight is a great idea during the first month back. Crossfit is usually programmed for the strongest person in the gym, and everyone else is meant to scale down appropriately. 


Initially decreasing your weight and intensity allows your body to rebuild tolerance and mitigate injury as you’re heading back to in person gym work. Rebuilding at the right pace for you may take a little longer in the beginning, but will leave you feeling stronger and ready to tackle the next workout. By attending to your rest and recovery, food intake, and overall training volume and intensity you can feel confident you have a plan to return to the gym with resilience. 

If this feels overwhelming, let us help you form a plan tailored to your specific needs. We believe in modification not elimination. Schedule your free 20 minute consultation with performance physical therapist Martha to get started today!

We are also hosting a live webinar in mid-June to fully explore how to return safely. Use the link below to register and to join us! *limited to 30 participants*

Be Resilient to the Finish


  • 1. Gabett, TJ. How much? How fast? How soon? Three simple concepts for progressing training loads to minimize injury risk and enhance performance. JOSPT. 2019;0(0):1-9. doi/10.2519/jospt.2020.9256

2. Gabbett TJ. Debunking the myths about training load, injury and performance: empirical evidence, hot topics and recommendations for practitioners. Br J Sports Med 2020;54(1): 58.DOI:10.1136/bjsports-2018-099784

Blog Prototype Blog

How has your Fitness been during Quarantine?

Oh yeah, we have #PPE for our members!

Over the past couple of months (since the stay at home order was put in place) we have been having A LOT of conversations with not only our members but people in general about exercise and wellness during these times.

What we have found may come at no surprise, but there are two common themes around people’s personal fitness right now:

1.) People have MORE time to exercise and are taking full advantage of it!

What a better way to relieve stress, clear your mind, and get out of the house than to go outside for a run or bike ride?! How about a bodyweight circuit that requires no equipment?!

You can sleep in a bit more, roll out of bed and start your workout. Think about it, the commute to the gym has gone away. For many people, the convenience of virtual classes has been a game-changer for their schedule. They are exercising more than they ever had because they have the time to do it!

In addition, as the weather gets warmer that means more UNSTRUCTURED physical activity (UPA for short). What is UPA you ask? It’s basically all the movement you do without really considering it to be exercise. Like walking up and down the stairs, doing yard work, picking your kids up and running around the yard with them. This activity can burn A LOT of energy (calories) and we aren’t even thinking about it.

On the other hand, this #QuarantineLife hasn’t necessarily meant more physical activity and exercise for everyone.

2.) People have STOPPED exercising or it’s become almost non-existent.

Despite what I mentioned above, there are a great deal of people whose lives have been upended in a BIG WAY!

Their job has drastically changed where they are constantly on virtual calls all day. On top of that, they have become homeschool teachers for their kids. In addition, their routines have just gone to the wayside and these people need structure to their day, which right now things are pretty unstructured (not UPA!).

Even though we might theoretically have more time (which is great!) it doesn’t necessarily mean you can take advantage of it. And even with more time and more exercise doesn’t mean you are still crushing your #FitnessGoals.

Furthermore, there are some people that are just not motivated to do anything (is this you?). They once had the accountability of showing up to the gym but they haven’t got into the virtual fitness routines. They have been binging #TigerKing and #TheLastDance for the past few weeks and can’t get out of their own way. If this is you, you are not alone.

So what can you do?

If you are in camp #1, awesome. You already nailed down the exercise component and you’re crushing it!

So how about the nutrition component?

How about your sleep?

How has your hydration been?

Have you given thought to improving your mindfullness?

There is always something to focus on that can potentially be the bottleneck to your results. Let’s figure out what that is and let’s crush it! The reality is ALL OF THESE THINGS drive results, not just one of them!

So start by identifying what that is and start small. It may require you to call a friend and get an accountability partner to keep you on track. Start a 21 Day Challenge to help you build the habits you want to build! Just focus on one area and grow from there!

If you are in camp #2 we need to focus on things YOU CAN CONTROL. Based on your current schedule right now (if that is the obstacle), maybe set your alarm a little earlier and get your exercise in before the day starts. This seems like a no brainer but it’s the ACTION that makes the difference.

Start with 1 early morning workout before the kids get up and do something for 30 minutes. You don’t need a ton of time commitment to get a great workout in.

If the obstacle isn’t TIME but it’s resources or you don’t know what to do, here is a 30 Day Home Workout Guide that is FREE to download to help you get started. These workouts are short, modifiable, and don’t require any equipment!

As always, if you need help, we are here to help. Just shoot me an email at!

Blog Prototype Blog

When we can reopen: A letter from CrossFit Prototype

As Governor Baker just announced the rollout of which businesses will be able to re-open, gyms and fitness centers will be in Phase 3 of the Massachusetts reopening plan. Based on the estimated timeline, this means no earlier than the beginning of July. However, they are evaluating reopening personal training facilities and outdoor workout sessions prior to the Phase 3 rollout (which I am optimistic about). As we promised to always actively communicate, it’s important for us to be transparent.

With that being said, this more than likely comes as a bummer to many of you. We had well over 100 responses from the survey we sent out last week and a good majority of you can’t wait to be back at the gym. Trust me, we are looking forward to seeing many of you even if it’s at a limited capacity! In addition, the overwhelmingly positive feedback in regards to the virtual coaching and training has been great. This service will not be going away, don’t worry.

Prior to the news, we have been planning and developing our re-opening plans and strategies. I won’t lie, I assumed gyms would not be in phase 1 or phase 2. What I couldn’t predict and still can’t is how our reopening will look in regards to how many people we will be able to serve at a time and how that looks based on functional square footage. My prior communication is that we (CFP) would open in phases, starting with 1-1 and outdoor workouts, then moving groups back into the facility. As I mentioned, I am optimistic that 1-1 and outdoor training will be pushed ahead of the Phase 3 rollout, this would allow our plan to continue…as planned.

What I will tell you is that we are prepared. 💪🏻

We are prepared to do what is right and necessary to keep you all safe and healthy. ⛑

We are prepared with our written out SOPs, procedures, and safety protocols to ensure your safety while training with us at CFP 📝

We are prepared with our PPE (get your masks!), cleaning supplies, and more dedicated cleaning hours. 😷

We are prepared to greet you with smiles and air fist bumps. 👊🏻

We are prepared with how our facility will look and how you will flow through it. 😍

We are prepared to help you and help many more people who want to be part of our community. 🙏🏻

We are prepared to deliver you both in-person and virtual coaching going forward. 🏋🏻

We are prepared to communicate, make decisions, and take action and you can always expect that! 😎

Overall, We are MORE prepared than ever to deliver you an experience that you all deserve. 👍

Here is the link that gives details on all the full rollout plans and reopening of businesses here in Massachusetts.

I know I have said this a lot and I truly mean it, I can’t thank you all enough for your dedication, loyalty, and trust in us at CFP. Without all of you, it would make it a lot harder to ensure that CFP would still be here when things get back to a sense of normalcy. We are forever grateful.

If you have any questions or concerns, please feel free to email me at If you have my personal cell, I would be happy to talk to you over the phone. It would be good to hear your voices! 😁


Prototype Blog

Coronavirus: Our Tips to Keep You Healthy and Fit

Why staying active and protecting your mental health is SO IMPORTANT RIGHT NOW

None of us have ever experienced anything like this. During these times of uncertainly, we need some things to remain constant and unchanged. During these times, you can CERTAINLY continue to exercise and lead a healthy and fit lifestyle. The reality is, as these times are upon us our routines go out the door and our lifestyle can potentially get inconsistent.
The first thing that I want you to ask yourself is “What can I control?” We can’t control the stock market. We can’t control the government shutting things down. We can’t control Tom Brady leaving the Patriots… The number one thing you have control of is YOU.
If you’re forced to be at home, use the time wisely to invest in yourself. Now is not the time to shrink away, and feel helpless. Now is the time to take control of your health.


Nutrition is 70-80% of any fitness goal. Being and feeling as healthy as possible will provide you with the best defense against illness. You are in control of what you put into your body. If you need help with this, our team of Nutrition coach at Prototype Nutrition can meet with you VIRTUALLY to do a complimentary Nutrition consult. Here is a link to book that.
Right now, you may be at home and not working. You may be with your kids, preparing meals that they like. It may feel like a “Netflix and Chill” type of situation. Maybe you’re digging into that bag of chips or nuts over and over again.
Remember, YOU ARE IN CONTROL. First, your nutrition doesn’t have to suffer because you’re in isolation. Second, your nutrition still needs to align with what your fitness goals are.
Many of us know what the most nutritious foods are for us (Wholefoods: lean protein, fruits, and vegetables). However, it’s the MINDFUL action to prepare some recipes that are easy to cook and will provide nourishment for the whole family and how that aligns with your goals.
Some tips are to have foods ready to go such as lentils, chickpeas, beans, pasta, rice. (Don’t clear the supermarket shelves, there is no need!)
Keep fish, meat, seafood in the freezer and defrost as needed. Same with frozen veg.
Lastly, Hydrate! Such a simple concept, but staying hydrated will keep your mind clear, your energy levels high, and help with good health. Sitting at home, it’s easy to forget to drink water. Drinking your body weight to half your body weight in ounces is a great reference point.

Staying Active

You don’t need to stop exercising because you can’t make it to the gym. Don’t let that be an excuse.
Our team at CFP is providing Virtual Group Classes for our Group class members and 1-1 Virtual training sessions for our private training clients.
Additionally, we are providing 30 Days of at Home WODs that you can do without any equipment!
If you can, purchase a dumbbell or kettlebell, or even some resistance bands, and a jump rope to take your WODs to the next level. If you’re a member of CFP, we are loaning some of our equipment for you to use while we are closed.
Keep yourself motivated by getting the people you live with involved. Make the workouts fun, challenge each other and be a bit competitive. Here is a workout idea, and ways to make it fun and inclusive!

Sample Home WODs Below:





Try to keep some semblance of a routine. Working from home, or just being forced to stay at home, may make you feel alienated and may result in feelings of anxiety and stress. Make sure your kids also have an albeit slightly relaxed, schedule or routine. They will crave it, even if they don’t realize! There are a few things you can do!
Sleep – aim for 7-9 hours of sleep every night. Research is everywhere at the moment detailing the importance of sleep for immunity, physical health, function, and mental health. We need more sleep!
Keep working hours – there is no need to work longer than you usually do. If you normally work for 8 hours a day, do the same. Take your normal breaks (or mix it up if you want!), but don’t be distracted by other things such as chores, which you can do outside of work hours.
Meditate – even if you don’t normally do this, it’s something that can put your mind at ease during these stressful times. Download an app to help such as Headspace. You can start with 10 minutes a day and build from there. This will help keep you at ease and help put yourself in a positive state of mind
Exercise and Eat – if possible, exercise at the same time every day, and eat at your normal meal times. You’re more likely to stick with something if it’s planned out and can become a habit-based way of living.
Finally and perhaps MOST importantly…

Protect Your Mental Health

Sometimes the best approach is to limit the news and social media. Focus on spending time with your family and loved ones. Focus on all the good you have going on in your life and focus on your health.
Be kind to others and respect the decisions they have made whether you agree or not.
Call/text/video call your loved ones and friends. There is no need to be completely isolated, such are the wonders of the internet!

Prototype Blog

Client Story: Dr. Annie Powell

The best word to use to describe Annie is “AMAZING”. If you’ve met Annie you would agree. She’s resilient. She’s strong. She’s smart. She’s incredibly friendly… Overall, she is an AMAZING human being.
Annie has been with us at CFP since 2013 and since then she’s had quite the journey.
Recently, Annie had her 5 year anniversary from her lymphoma diagnosis. She wrote us a note to tell us about it.
Hi Mike,
So today is exactly 5 years from my lymphoma diagnosis.  I have such vivid memories of coming back to CFP after treatment and of how supportive the coaches and community were! 
I remember Jon coaching me through my 2nd round of Virtuosity classes with patience and humor…I remember Garret helping me get my first HSPU…I remember Brian’s calming and encouraging words…I remember you slogging through all those PT sessions with me – supporting me to push through mental hurdles and to trust my body…and Joe coaching me to get out of my comfort zone and find joy in a sport I really love. 
Who knows what the future will bring, but I’m grateful for today. Thank you a million times over for the support, wisdom, and encouragement along the way. Please express my immense gratitude to the coaching team ?.
With sincerity,

There are A LOT of incredible people here at CFP. Each week we will share a story and highlight of one of our members to hopefully make a positive impact on your life!
#CFPFamily #CrossFitPrototype #ClientStories