August 2023

Announcements >>>August Newsletter<<< No morning or evening classes this Monday on Labor Day. Join us for “Pizza Helen” at 11am or Open gym from 9:00am to 12:00pm. Monday. CrossFit Templum – CrossFit Warm Up “Pizza Delivery” Bring Sally Up Partner WOD (AMRAP – Reps) Cindy Tag: 8 rounds: Partner A: 400m run Partner B: AMRAP […]

CrossFit Templum – CrossFit Warm-Up AMRAP 5: Walk 25 ft with med ball OH 10 lunges med ball bear hug Walk 25 ft with med ball OH 5 med ball thrusters Walk 25 ft with med ball OH 5 med ball deadlifts Walk 25 ft with med ball OH 5 med ball shoulder presses Specific

CrossFit Templum – CrossFit Warm-Up 2 rounds: 10 jumping jacks 10 over-the-fences 10 jumping jacks 10 Samson lunges 10 jumping jacks Specific Warm-up 4 sets: 30on/30 off Rowing technique 1 round: 25-ft down and back: Running position drill Running falling forward drill EMOM 3: 100-m run – Build in pace with each run. Metcon Metcon

CrossFit Templum – CrossFit Warm-Up 4 sets: :20 air squats :10 up-downs :30 rest 4 sets: :20 bottom of squat hold :10 burpees Specific Warm Up Setup Ensure sound positioning. Front squat Loose fingertip grip while keeping elbows off of the knees. Squat clean Smooth and slow pull off of the ground until the bar

CrossFit Templum – CrossFit Warm-Up AMRAP 3: 10 mountain climbers 10 air squats 10 scap pull-ups Specific Warm Up Front squat Prep Pull-up Prep (after front squats work)* Strength Front Squat (6-5-4-3-2) Perform a set every 2min Metcon Metcon (AMRAP – Reps) AMRAP 12: 9 pull-ups 3 front squats (95/135 lb) 9 pull-ups 6 front

CrossFit Templum – CrossFit Warm-Up 6 min AMRAP: 20 Jumping Jacks 6 Groiners 6 Scorpions 10 Hollow rocks 10 empty bar deadlifts Strength Deadlift (5-5-5-5) *Start at 70%* *Build up in weight* Metcon “The OG” Cathy Simmons-Landry (WOF) (AMRAP – Rounds and Reps) 12min AMRAP: 9 Air Squats 4 Deadlifts 125/185# 7 AbMat Sit-ups 3

CrossFit Templum – CrossFit One of CrossFit’s standards of fitness is based on the hopper model, which implies fitness requires an ability to perform well at any task randomly drawn from a hopper.   #TemplumHopper () Partner Warmup – teams of 2 (No Measure) Coaches choice 😎 Templum Hopper – Teams of 2 (Time)

CrossFit Templum – CrossFit Warm-Up 1 set: 10 arm swings (across) 10 arm swings (overhead) 10 unweighted good mornings 10 alternating lunge + twists 10 push-ups 10 RDLs 10 bent-over rows 10 hang muscle cleans 10 shoulder presses – Use an empty barbell for the last 4 exercises Specific Warm Up CLEAN AND JERK Deadlift-shrug

CrossFit Templum – CrossFit Warm-Up EMOM 5: Min. 1 | inchworm + push-up Min. 2 | hollow rocks Min. 3 | up-down + max-effort jump and reach Min. 4 | hip taps in an inchworm Min. 5 | burpee + max-effort jump and reach For 6mins with partner: Partner A: Row 10 Cals Partner B:

CrossFit Templum – CrossFit Warm-Up 1 set: 10 alternating spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set: 10 box step up and overs 10 med-ball cleans (14/20 lb) 10 sit-ups 1 set: 10 box step up and overs 10 med-ball cleans (14/20 lb)