November 2025

CrossFit Templum – CrossFit Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: 1:30 Echo bike (do a hard, but not maximal 5-second burst during this time) :20 hollow hold :20 arch hold :20 bar hang or scap pull-ups Mobility | 3:00 1 set: 1:00 foam roll lats/side Banded Lat stretch :30/side Skill Work (Checkmark) […]

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 251202 45:00-65:00 Workout 2: Strength III 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Pulling – Expect to see more workouts that incorporate pulling, a movement function often used in CrossFit and in everyday life. – Look forward

CrossFit Templum – CrossFit () Warm-up (No Measure) Dynamic warm-up | 3:00 1 set: 10 alternating Spiderman stretches 10 inchworms 10 Kang squats Plyometric Warm-up | 6:00 Progression // Focus 10 calf raises // Press on to the toes. :10 plate toe taps // Increase speed with each tap. 6 step-ups // Try to press

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 251201 40:00-70:00 Workout 2: Stamina I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Pulling – Expect to see more workouts that incorporate pulling, a movement function often used in CrossFit and in everyday life. – Look forward

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 3 sets: 7/9-calorie bike 20 single-unders 10 alternating Spiderman lunges 5 inchworms 10 Cossack squats Double-under practice | 5:00 4 sets: :30 double-unders or attempts :30 rest 251123 (Time) – RX – For time: 75 double-unders 65/80-cal bike 75 double-unders 60

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Randy 35:00-50:00 Workout 2: 251130 60:00-80:00 Workout 3: Strength III 85:00-95:00 StretchingFocus – Macro: Pressing – Expect to see more workouts that incorporate pressing, a movement function often used in CrossFit and in everyday life. – Look

Announcements Wednesday normal schedule except no 7pm class Thursday No classes Friday and Sat. 9am and 10am sessions only. CrossFit Templum – CrossFit Saturday Warm-Up – Teams of 3 (No Measure) General Warm-Up 200m Run Line Drills Specific Warm-Up Hang clean and jerk Double unders The Prince of Preston wood (AMRAP – Rounds and Reps)

Announcements Thanksgiving week normal schedule Mon and Tuesday. Wednesday normal schedule except no 7pm class Thursday No classes Friday and Sat. 9am and 10am sessions only. CrossFit Templum – Teen Starting Strength (6 weeks) Back Squat Shoulder Press Hang Clean

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: 251128 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Pressing – Expect to see more workouts that incorporate pressing, a movement function often used in CrossFit and in everyday life.