August 2025

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: Nasty Girls 45:00-65:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 4:00 3-5 sets: 10 PVC pass-throughs 5 false-grip ring rows 6 air squats 5 hand-elevated ring push-ups Low-ring muscle-up | 7:00 Progression // Focus False-grip ring rows // Maintain the false grip. Jumping ring dip or ring dip // Full range of

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: 250901 90:00-105:00 Workout 3: Strength III 110:00-120:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up

Announcements Labor Day business as usual. Normal class schedule 🙂 CrossFit Templum – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warmup | 6:00 2 sets: 10 Spiderman lunges 10 Samson lunges 10 Cossack squats 5 right-arm dumbbell push presses Waiter walk (25 ft) 5 left-arm dumbbell push presses Waiter walk (25 ft) 250901

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Running dynamic warm-up | 10:00 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set:

Announcements Labor Day business as usual. Normal class schedule 🙂 CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Time) Intro + Warm up Notes Rotate together Station 4 – “A” is the pacer Station 6 – go at your own pace After the finisher mile – stay to the side, back or lounge area for the 9a

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: 250830 90:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the

Announcements Labor Day business as usual. Normal class schedule 🙂 CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 400m run 1:00 arm circles fwd/bwd 2:00 alternating spiderman stretch 1:00 alternating Cossack squats 20 downward-to- upward dog 400m run 250830 (3 Rounds for reps) 3 rounds 1’ AMRAP at each station 1’

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250829 40:00-65:00 Workout 2: 250831 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell