Announcements
🏋️♀️ December 21 & 26 – Annual 12 Days of Christmas WOD
🎄December 24 + 25 – Closed (12 days home version)
⛄️December 26 9am and 10am classes only
🎉December 31 – Closed
🥳 January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm-up
2mins moderate pace on a machine
10 box step ups
10 empty bar muscle snatches
10 scap retractions
10 box jumps low height
10 empty bar power snatches
10 kip swings
10 box jumps workout height
10 empty bar overhead squats
10 kipping knee to 90
1min fast pace on a machine
Specific Warm-up
Build up to workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cals on a machine
– Step down from the box.
Intermediate: 55/75#
Beginner: 35/45# knee to 90
Work Your Weakness (Strength;Skill;Stamina)
Back Rack Lunge (10-8-8-6-6)
– Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week.
– Next week, we will switch to the 2025 weightlifting cycles.
– Use a weight in each set that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
