WELCOME TO THE
CROSSFIT TEMPLUM
WORKOUT OF THE DAY
Compete CAP – Mon, Jun 2
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Diane 40:00-60:00 Workout 2: Stamina I 70:00-80:00
CrossFit – Mon, Jun 2
CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches
Compete CAP – Sat, May 31
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250531 50:00-70:00 Workout 2: Stamina I 80:00-100:00
CrossFit – Sat, May 31
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 spidermen/leg 5 scorpion/side 5 bootstrappers 5 up downs 5 push up
Compete CAP – Fri, May 30
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Elizabeth 40:00-60:00 Workout 2: Strength II 70:00-90:00
CrossFit – Fri, May 30
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 100m run 10 unweighted single-leg deadlifts 10 bootstrappers 10 box step ups
Compete CAP – Thu, May 29
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Thu, May 29
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 up-downs :30 supine banded pull-aparts (external rotations) :30 alternating
Compete CAP – Wed, May 28
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 60:00-75:00 Workout 2: 250528 85:00-100:00
CrossFit – Wed, May 28
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk forward 10 steps banded monster
Compete CAP – Tue, May 27
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250527 55:00-70:00 Workout 2: Ski Handstand Walk
CrossFit – Tue, May 27
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC pass-throughs :30
Compete CAP – Mon, May 26
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-70:00 Workout 1: Murph 80:00-100:00 Workout 2: Accessory – I
CrossFit – Mon, May 26
CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) On a 3:00 clock: 200-meter run 10 jumping jacks 5 push-ups from the
Compete CAP – Sun, May 25
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Sun, May 25
CrossFit Templum – CrossFit View Public Whiteboard Flex Day Flex Day
Compete CAP – Sat, May 24
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 240525 with GHD sit-ups 50:00-70:00 Workout 2:
CrossFit – Sat, May 24
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner warm-up On a 6:00 clock: Partner 1 | 6/8 calories Partner 2 |
Compete CAP – Fri, May 23
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250523 45:00-55:00 Workout 2: Accessory – I
CrossFit – Fri, May 23
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1 00-meter jog 10 empty bar deadlifts 10 muscle cleans 10 strict
Compete CAP – Thu, May 22
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Thu, May 22
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 inch worm push-ups 10 scopion stretches 5 push-up to down dog
Compete CAP – Wed, May 21
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250521 45:00-65:00 Workout 2: Strength II 75:00-90:00
CrossFit – Wed, May 21
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder
Compete CAP – Tue, May 20
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250520 45:00-60:00 Workout 2: Row Conditioning 70:00-85:00
CrossFit – Tue, May 20
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY
Compete CAP – Mon, May 19
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 60:00-75:00 Workout 2: 250519 85:00-100:00
CrossFit – Mon, May 19
CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike
Compete CAP – Sun, May 18
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
Hyrox/CrossFit Endurance – Sat, May 17
CrossFit Templum – Hyrox/CrossFit Endurance BFFs WOD V1 (Time) Warm Up •Movement Prep BFFs WOD (V1) – FOR TIME Cash-in 100 Wall Balls (14/20) Then…
Compete CAP – Sat, May 17
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250517 55:00-75:00 Workout 2: Strength II 85:00-100:00
CrossFit – Sat, May 17
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) COMING LATER GATOR… Until Next Time Bunke (2 Person Teams) (Time) RX + 75
Compete CAP – Fri, May 16
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250516 40:00-55:00 Workout 2: 250515 65:00-80:00 Workout
CrossFit – Fri, May 16
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg
Compete CAP – Thu, May 15
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Thu, May 15
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5
Compete CAP – Wed, May 14
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250514 40:00-55:00 Workout 2: Strength III 65:00-85:00
CrossFit – Wed, May 14
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap
Compete CAP – Tue, May 13
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250513 80:00-95:00
CrossFit – Tue, May 13
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1
Compete CAP – Mon, May 12
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250512 50:00-70:00 Workout 2: Stamina I 80:00-100:00
CrossFit – Mon, May 12
CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 push-ups to downward dog
Compete CAP – Sun, May 11
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
Compete CAP – Sat, May 10
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250510 45:00-60:00 Workout 2: Strength II 70:00-80:00
CrossFit – Sat, May 10
CrossFit Templum – CrossFit View Public Whiteboard Saturday warmup – teams of 3 (Checkmark) 1 Set 10 Push up to pike (5 second pause) 10
Compete CAP – Fri, May 9
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Cindy 50:00-80:00 Workout 2: Stamina I 90:00-100:00
CrossFit – Fri, May 9
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows
CrossFit – Thu, May 8
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: Partner 1 | :40 bike Partner 2 | Dynamic stretching – One
CrossFit – Wed, May 7
CrossFit Templum – CrossFit View Public Whiteboard Warm-up 5 inch worm push-ups 10 good mornings 10 hang muscle cleans 5 strict press 5 push-up down
Compete CAP – Wed, May 7
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 60:00-95:00 Workout 2: 250507 105:00-125:00
CrossFit – Tue, May 6
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 min jump rope 10 alternating groiner stretch 10 box step ups
Compete CAP – Tue, May 6
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250506 45:00-60:00 Workout 2: Skill I 70:00-75:00
CrossFit – Mon, May 5
CrossFit Templum – CrossFit General Warm-up 2 mins on a machine or 400m run then.. 1 round: 10 PVC pass throughs 10 Bootstrappers 5 inchworm
Compete CAP – Mon, May 5
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250505 40:00-60:00 Workout 2: Strength III 70:00-90:00
CrossFit – Sun, May 4
Announcements May 26th, Memorial Day Murph Registration is open! Register by May 1st to get a shirt. >>>Murph<<< CrossFit Templum – CrossFit View Public Whiteboard
Hyrox/CrossFit Endurance – Sat, May 3
Announcements May 26th, Memorial Day Murph Registration is open! Register by May 1st to get a shirt. >>>Murph<<< CrossFit Templum – Hyrox/CrossFit Endurance Baby Rox
Compete CAP – Sat, May 3
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250503 40:00-60:00 Workout 2: Strength II 70:00-85:00
CrossFit – Sat, May 3
Announcements May 26th, Memorial Day Murph Registration is open! Register by May 1st to get a shirt. >>>Murph<<< CrossFit Templum – CrossFit View Public Whiteboard
Compete CAP – Fri, May 2
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250501 55:00-85:00 Workout 2: 250502 95:00-105:00 Workout
CrossFit – Fri, May 2
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10
CrossFit – Thu, May 1
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 alternating plank shoulder taps :30 banded pull-aparts 10 banded pass-throughs 10
CrossFit – Wed, Apr 30
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back)
Compete CAP – Wed, Apr 30
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Kelly 60:00-75:00 Workout 2: Strength III 85:00-90:00
Compete CAP – Tue, Apr 29
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: 250429 90:00-100:00
CrossFit – Tue, Apr 29
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster
Compete CAP – Mon, Apr 28
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250428 40:00-50:00 Workout 2: Accessory – I
CrossFit – Mon, Apr 28
Announcements May 26th, Memorial Day Murph is coming!!! Registration will open up on Tuesday! CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure)
Compete CAP – Sun, Apr 27
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
Hyrox/CrossFit Endurance – Sat, Apr 26
CrossFit Templum – Hyrox/CrossFit Endurance HYROX SIM (Time) HYROX 1km Run 1000m SkiErg 1km Run 50m Sled Push 1km Run 50m Sled Pull 1km Run
CrossFit – Sat, Apr 26
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds 200-meter run Hip rotations – out and around Hip rotations – in
Compete CAP – Sat, Apr 26
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250426 50:00-70:00 Workout 2: Strength III 80:00-90:00
Compete CAP – Fri, Apr 25
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250425 45:00-75:00 Workout 2: Stamina I 85:00-95:00
CrossFit – Fri, Apr 25
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 1 set: 10 arm circles forward, small 10 arm circles forward, large
CrossFit – Thu, Apr 24
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner
Compete CAP – Thu, Apr 24
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Wed, Apr 23
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 2 rounds: :30 jumping jacks 10 shoulder tap + shoulder tap + push-ups
Compete CAP – Wed, Apr 23
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: Fight Gone
CrossFit – Tue, Apr 22
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded
Compete CAP – Tue, Apr 22
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250422 45:00-60:00 Workout 2: Accessory – I
CrossFit – Mon, Apr 21
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1-2 rounds: Hip rotations – out and around Hip rotations – in and out
Compete CAP – Mon, Apr 21
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250421 55:00-75:00 Workout 2: Strength II 85:00-100:00
Compete CAP – Sun, Apr 20
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Sun, Apr 20
Announcements Reminder Good Friday evening classes canceled. Join us at 12noon. Have a blessed Easter weekend! Sat classes are on as normal as well as
CrossFit – Sat, Apr 19
Announcements Reminder Good Friday evening classes canceled. Join us at 12noon. Have a blessed Easter weekend! Sat classes are on as normal as well as
Compete CAP – Sat, Apr 19
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Open 15.4 40:00-55:00 Workout 2: Strength III
CrossFit – Fri, Apr 18
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 400-meter jog 10 leg swings/leg 5 inchworm + push-ups :30 Samson stretch/leg
Compete CAP – Fri, Apr 18
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250418 45:00-65:00 Workout 2: Strength II 75:00-85:00
CrossFit – Thu, Apr 17
Announcements Good Friday evening classes canceled. Join us at 5a, 6a, 7a or 12noon. Have a blessed Easter weekend! If you want to see an
Compete CAP – Thu, Apr 17
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Wed, Apr 16
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5
Compete CAP – Wed, Apr 16
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Andi 55:00-70:00 Workout 2: Bike Conditioning 80:00-90:00
CrossFit – Tue, Apr 15
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet
