WELCOME TO THE
CROSSFIT TEMPLUM
WORKOUT OF THE DAY
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
Compete CAP – Tue, Apr 15
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Stamina I 60:00-80:00 Workout 2: 250415 90:00-105:00
CrossFit – Mon, Apr 14
CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 round with a partner: Partner 1 | :30 jumping jacks Partner 2
Compete CAP – Mon, Apr 14
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: 250414 85:00-100:00
Compete CAP – Sun, Apr 13
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
Compete CAP – Sat, Apr 12
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250412 45:00-65:00 Workout 2: Run Double-under 75:00-90:00
CrossFit – Sat, Apr 12
CrossFit Templum – CrossFit View Public Whiteboard Saturday warmup – teams of 2 . (Checkmark) Line drills: Spiderman stretch Leg swings L/R Leg swings front/back
Compete CAP – Fri, Apr 11
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: 250411 60:00-70:00 Workout 2: Accessory – I
CrossFit – Fri, Apr 11
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :40 bike, row, or ski 10 PVC pass-throughs 10 PVC overhead squats
Compete CAP – Thu, Apr 10
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Thu, Apr 10
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :20 single-unders 10 alternating hamstring scoop stretches 10 mountain
Compete CAP – Wed, Apr 9
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250409 45:00-65:00 Workout 2: 250410 75:00-90:00 Workout
CrossFit – Wed, Apr 9
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski,
Compete CAP – Tue, Apr 8
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: Stamina I
CrossFit – Tue, Apr 8
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack
Compete CAP – Mon, Apr 7
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250407 45:00-65:00 Workout 2: Strength II 75:00-90:00
CrossFit – Mon, Apr 7
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 band pull-aparts 10 push-ups to downward dog 5 elbow-to-instep/leg 10 counterbalance
Hyrox/CrossFit Endurance – Sat, Apr 5
Announcements Templum Open after party next Sunday at the box @ 4pm-7pmish Join us for awards, live band, games, and appetizer/dessert potluck. Register for CrossFit
Compete CAP – Sat, Apr 5
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250405 55:00-75:00 Workout 2: Strength II 85:00-100:00
CrossFit – Sat, Apr 5
Announcements Templum Open after party next Sunday at the box @ 4pm-7pmish Join us for awards, live band, games, and appetizer/dessert potluck. Register for CrossFit
Compete CAP – Fri, Apr 4
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250404 50:00-60:00 Workout 2: 250403 70:00-90:00 Workout
CrossFit – Fri, Apr 4
CrossFit Templum – CrossFit View Public Whiteboard Partner General Warm-up (No Measure) 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate
CrossFit – Thu, Apr 3
Announcements Templum Open after party next Sunday at the box @ 4pm-7pmish Join us for awards, live band, games, and appetizer/dessert potluck. Register for CrossFit
CrossFit – Wed, Apr 2
Announcements Templum Open after party next Sunday at the box @ 4pm-7pmish Join us for awards, live band, games, and appetizer/dessert potluck. Register for CrossFit
Compete CAP – Wed, Apr 2
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250402 45:00-65:00 Workout 2: Strength III 75:00-85:00
CrossFit – Tue, Apr 1
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson
Compete CAP – Tue, Apr 1
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: 250401 60:00-90:00 Workout 2: Freestanding Handstand Push-up
CrossFit – Mon, Mar 31
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up0 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded
Compete CAP – Mon, Mar 31
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250331 45:00-70:00 Workout 2: Strength I 80:00-95:00
Compete CAP – Sun, Mar 30
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Sat, Mar 29
Announcements Templum Open after party next Sunday at the box @ 4pm-7pmish Join us for awards, live band, games, and appetizer/dessert potluck. CrossFit Templum –
Compete CAP – Sat, Mar 29
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Eva Strong 55:00-70:00 Workout 2: Strength III
CrossFit – Fri, Mar 28
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row 20 mountain climbers 10 air squats 1 set: 10 back-to-back
Compete CAP – Fri, Mar 28
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 II 55:00-85:00 Workout 2: 250328 95:00-100:00
CrossFit – Thu, Mar 27
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace)
Compete CAP – Thu, Mar 27
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Wed, Mar 26
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 inchworms 5 push-ups 5 up-downs 5 burpees 5 elbow-to-insteps/leg 5 max-effort
Compete CAP – Wed, Mar 26
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250326 40:00-60:00 Workout 2: Stamina I 70:00-85:00
CrossFit – Tue, Mar 25
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 mountain climbers 5 inchworms 10 air squats, slow 5 unweighted sumo
Compete CAP – Tue, Mar 25
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: 250327 80:00-95:00
