Announcements
Murph Registration Heats are open reserve your spot now. *Note change program to special events to see schedule*
Purchase by May 1st to get your shirt.
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Steve Dwyer was an incredible man who made an unforgettable impact as a father, husband, son, family member, teammate, and friend – his love knew no bounds. Steve’s devoted parents and siblings raised him in a loving household and instilled in him the highest sense of noble values. His nurturing upbringing prepared him for excellence at West Point, a place that not only shaped his career but also sharpened his already strong character. Steve’s spirit soared on the rugby pitch and matched the intensity and camaraderie of the game itself. The bonds he forged at West Point would last a lifetime, and his time there prepared him for a storied career in the Army. Steve excelled as an elite helicopter pilot, and he took to the skies with a courage that mirrored the vastness of his fortitude, navigating every operation with precision and grace. copy paste link>>> https://legaciesalive.com/cw3-steve-dwyer/
Warm up
Partner 1
10 push up to down dog/ 10 samson lunges
10 spiderman stretch/ 10 scap pull ups
10 up downs/ 5 pull ups
10 pike shoulder taps/ 1 wall walk + 3 burpees
Partner 2 (barbell warm up x2)
5 deadlifts
5 high pulls
10 elbow rotations
5 front squats
5 power cleans
**select which wod version, and warm up to workout weights
Metcon
Two options for workout today for those doing Murph on Monday.
DwyerFire Hero WOD (Time)
25min TIME CAP
10 rounds for time:
12 push ups
10 deadlifts (95/135)
8 pull ups
6 front squats (95/135)
DwyerFire Foundation:
https://www.dwyerfiregoldstarfoundation.org/
Intermediate: 65/95
Beginner: 35/45
Alt option:
10 rounds for time:
12 bar over burpees
10 deadlifts (95/135)
8 power cleans (95/135)
6 wall walks
