WELCOME TO THE
CROSSFIT TEMPLUM
WORKOUT OF THE DAY
CrossFit – Sat, Sep 7
CrossFit Templum – CrossFit Metcon (AMRAP – Rounds and Reps) Warm Up: :30 row (easy) :30 alternating Spiderman stretches :30 row (easy) :30 alternating plank
CrossFit – Fri, Sep 6
CrossFit Templum – CrossFit Warm-up 3 sets: :30 bike/row (slow) :30 Samson stretch lunges :30 sit-up progression :30 air squats – Rest :15 between movements.
CrossFit – Thu, Sep 5
CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 1 set: 10 box step-ups 10 hand-elevated push-ups on a box 10 kettlebell
CrossFit – Wed, Sep 4
CrossFit Templum – CrossFit Warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats
CrossFit – Tue, Sep 3
CrossFit Templum – CrossFit Warm-up 1 set: 3:00 row 1 set: :30 mountain climbers 5 inchworms + 1 push-up/rep 5 kettlebell windmills/arm 1 set: :30
CrossFit – Mon, Sep 2
Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Warm-up 2 sets:
CrossFit – Sat, Aug 31
Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Saturday Warmup (No
CrossFit – Sat, Aug 31
Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Saturday Warmup (No
CrossFit – Fri, Aug 30
CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 row 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 single-leg
CrossFit – Thu, Aug 29
CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretches 10 inch worms 10 alternating plank reach-throughs 10 alternating Cossack squats 10 hand-release push-ups
CrossFit – Wed, Aug 28
CrossFit Templum – CrossFit Warm-up 2 sets: 10 PVC pass-throughs 10 PVC good mornings 5 PVC overhead squats to above parallel 10 alternating box step-ups
CrossFit – Tue, Aug 27
CrossFit Templum – CrossFit Warm-up 1 round: 100m jog 10 bootstrappers 10 hollow rocks 10 up downs 1 round: 100m jog 10 air squats 10
CrossFit – Tue, Aug 27
CrossFit Templum – CrossFit Specific Warm-up Bench Press build-up: 3 sets of 5-8 reps Strength Metcon The OG Cathy Landry WOF WOD (AMRAP – Rounds
CrossFit – Tue, Aug 27
CrossFit Templum – CrossFit Warm-up 3 rounds of: 10 Groiners 10 Scorpions 10 Bootstrappers 2 rounds of: 10 empty bar deadlifts 10 AbMat Situps 10
CrossFit – Mon, Aug 26
CrossFit Templum – CrossFit Warm-up 3 sets: 1:00 25-ft shuttle runs :40 air squats :20 up-downs Specific Warm-up Shoulder press setup and 10 reps with
CrossFit – Sat, Aug 24
CrossFit Templum – CrossFit Warm-up Coaches choice Metcon Battle on the Border WOD 1 (2024) (Time) 2 scores: 12min Time Cap: Partner A: 5 DB
CrossFit – Fri, Aug 23
CrossFit Templum – CrossFit Warm-up 1 set: :30 row (easy pace) :30 hollow hold 1 set: :30 row (moderate pace) 10 hanging knee raises 1
CrossFit – Thu, Aug 22
CrossFit Templum – CrossFit Warm Up 2 sets: 200-meter row 10 plate good mornings 10 plate push presses 10 counterbalance plate squats Specific Warm-up Deadlift/Hang
CrossFit – Thu, Aug 22
CrossFit Templum – CrossFit Warm Up 2 sets: 200-meter row 10 plate good mornings 10 plate push presses 10 counterbalance plate squats Specific Warm-up Deadlift/Hang
CrossFit – Wed, Aug 21
CrossFit Templum – CrossFit Warm up 1 set: :30 alternating back rack lunges PVC :30 inchworms :30 air squats :30 push-ups :30 PVC good mornings
CrossFit – Tue, Aug 20
CrossFit Templum – CrossFit Warm up 1 set: 10 PVC pass-throughs 10 torso twists/direction 10 leg swings/leg 10 lateral leg swings/leg 200-meter run 1 set:
CrossFit – Mon, Aug 19
CrossFit Templum – CrossFit Warm-up 1 set: 10 jumping jacks 10 over-the-fences 10 jumping jacks 10 Kang squats 10 jumping jacks 10 push-ups 10 jumping
CrossFit – Sat, Aug 17
CrossFit Templum – CrossFit Saturday Warmup – TEAMS OF 3 (No Measure) ⭐ PART 1 20 High Knees 20 Butt Kickers 10/10 Leg Swings (front
CrossFit – Fri, Aug 16
CrossFit Templum – CrossFit Warm-up 2 sets: 15 unweighted good mornings 10 alternating Spiderman lunges 15 air squats :20 burpees Specific Warm-up Squat clean prep
CrossFit – Thu, Aug 15
CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 run, row, or ski 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10
CrossFit – Wed, Aug 14
CrossFit Templum – CrossFit Warm-up 3 sets: 30 jumping jacks :10 Samson stretch/leg 5-10 ring rows or 1-5 strict pull-ups 5-10 push-ups from the knees
CrossFit – Tue, Aug 13
CrossFit Templum – CrossFit Warm-up 3 sets: 200-meter jog 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups Specific Warm-up Bench
CrossFit – Mon, Aug 12
CrossFit Templum – CrossFit Warm up 2 sets: :30 unweighted good mornings 5-10 single-leg toe touches/leg 5 elbow-to-instep/leg 5-10 step back lunges/leg 3 sets: :30
CrossFit – Sat, Aug 10
CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward
CrossFit – Fri, Aug 9
CrossFit Templum – CrossFit Warm-up 2 sets: 200-meter row 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses
CrossFit – Thu, Aug 8
CrossFit Templum – CrossFit Warm-up ROWING WARM-UP Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time
CrossFit – Wed, Aug 7
CrossFit Templum – CrossFit Warm-up 1 set: :20 Superman hold :20 hollow hold :20 kettlebell deadlifts 1 wall walk 1 set: :20 Superman hold :20
CrossFit – Tue, Aug 6
CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 10 unweighted good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00
CrossFit – Mon, Aug 5
CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :10 Samson stretch/leg :30 mountain climbers :10 Cossack squat stretch/leg SQUAT THERAPY 3 sets: 3
CrossFit – Sat, Aug 3
CrossFit Templum – CrossFit Warm Up 3 ROUNDS 10 Leg Swings (front to back) 20 High Knees 20 Butt Kicks 5 Kip Swings 5 Pull
CrossFit – Fri, Aug 2
CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats –
CrossFit – Thu, Aug 1
CrossFit Templum – CrossFit Warm-up Row and Shoulder Prep 30 sec on 10 sec off: Row Plank hold Row Plank shoulder taps Row Pushup off
CrossFit – Wed, Jul 31
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Tue, Jul 30
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Mon, Jul 29
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Sat, Jul 27
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Fri, Jul 26
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Thu, Jul 25
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Wed, Jul 24
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Tue, Jul 23
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Mon, Jul 22
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Sat, Jul 20
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Fri, Jul 19
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Thu, Jul 18
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Wed, Jul 17
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Mon, Jul 15
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Sat, Jul 13
Announcements CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country
CrossFit – Fri, Jul 12
CrossFit Templum – CrossFit Warm-up 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 air squats :30 shuttle run (slow) 1 set: 10 arm
CrossFit – Thu, Jul 11
CrossFit Templum – CrossFit Warm-up 400m run row or ski or 800m bike 1 round: 10 jumping jacks 10 alternating Spiderman stretch + reaches 10
CrossFit – Wed, Jul 10
CrossFit Templum – CrossFit Warm-up On a 6:00 clock: Partner A: Rows to 100 meters. For every meter partner A rows under or over 100
CrossFit – Tue, Jul 9
CrossFit Templum – CrossFit Warm-up 3 sets: 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats (light) 5 paused goblet squats (light) – Build
CrossFit – Mon, Jul 8
CrossFit Templum – CrossFit Warm-up 2 sets: 10 jumping jacks 10 leg swings/leg 20 alternating mountain climbers 8 alternating box step-ups 2 sets: 10 lateral
CrossFit – Mon, Jul 8
CrossFit Templum – CrossFit Warm-up 2 sets: 10 jumping jacks 10 leg swings/leg 20 alternating mountain climbers 8 alternating box step-ups 2 sets: 10 lateral
CrossFit – Sat, Jul 6
Announcements July Schedule: Normal class times except we are only holding a 9am and 10am Hero WOD on Thursday July 4th. Templum Run Club 7:30am
CrossFit – Fri, Jul 5
CrossFit Templum – CrossFit Warm-up 3 sets: :30 easy pace :30 moderate pace :30 fast pace :30 rest – Choose between row, ski, or bike.
CrossFit – Thu, Jul 4
CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 5 kettlebell deadlifts 5 box step-ups 5 single-arm kettlebell swings/arm (eye-level) 5 box step-ups 5
CrossFit – Thu, Jul 4
CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 5 kettlebell deadlifts 5 box step-ups 5 single-arm kettlebell swings/arm (eye-level) 5 box step-ups 5
CrossFit – Wed, Jul 3
CrossFit Templum – CrossFit Warm-up 2:00 row, bike, or ski 1 set: 10 alternating spiderman stretches 5 push-ups to down dog 10 air squats, slow
CrossFit – Tue, Jul 2
CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 20 mountain climbers 20 alternating plank shoulder taps 10 hollow rocks 5 hand-release push-ups Specific
CrossFit – Mon, Jul 1
CrossFit Templum – CrossFit Warm-up 2 sets: :30 ring rows :30 push-ups from the knees :30 PVC pass-throughs :30 air squats Specific Warm-up 10min: Ring
CrossFit – Mon, Jul 1
CrossFit Templum – CrossFit Warm-up 2 sets: :30 ring rows :30 push-ups from the knees :30 PVC pass-throughs :30 air squats Specific Warm-up 10min: Ring
CrossFit – Sat, Jun 29
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Saturday Warmup –
CrossFit – Fri, Jun 28
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 round:
CrossFit – Thu, Jun 27
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Thu, Jun 27
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Wed, Jun 26
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Tue, Jun 25
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 2 sets:
CrossFit – Mon, Jun 24
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Sat, Jun 22
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Fri, Jun 21
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Thu, Jun 20
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Wed, Jun 19
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Tue, Jun 18
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up AMRAP 4:
CrossFit – Mon, Jun 17
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Mon, Jun 17
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Sat, Jun 15
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Metcon (AMRAP –
CrossFit – Fri, Jun 14
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up EMOM 4:
CrossFit – Thu, Jun 13
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm up 1
CrossFit – Wed, Jun 12
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up Coaches Choice
CrossFit – Tue, Jun 11
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 1 set:
CrossFit – Mon, Jun 10
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warm-up 2 sets:
CrossFit – Sat, Jun 8
Announcements Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th CrossFit Templum – CrossFit Warmup – TEAMS
CrossFit – Fri, Jun 7
CrossFit Templum – CrossFit Warm-up 1 set: 10 plate ground-to-overheads 10 plate counterbalance squats 10 ring rows 100-meter run 1 set: 10 plate ground-to-overheads 10
CrossFit – Thu, Jun 6
CrossFit Templum – CrossFit Warm-up 1 set: 200-meter run 20 jumping jacks 5 push-ups 20 jumping jacks 10 air squats 20 jumping jacks 5 push-ups
CrossFit – Wed, Jun 5
CrossFit Templum – CrossFit Warm-up Run 200 meters AMRAP 6: :20 jumping jacks 10 sumo stance good mornings 10 alternating scorpion stretches 10 air squats
CrossFit – Tue, Jun 4
CrossFit Templum – CrossFit Warm up 3 rounds: 100m Run 10 up-downs 10 box step-ups 10 deadlifts Specific Warm-up Box Jump Prep and Deadlift build
CrossFit – Mon, Jun 3
Announcements >>Templum Strength & Speed Camp<< Starting Monday, June 3rd CrossFit Templum – CrossFit Warm up 2 sets: 5 inchworms 10 walking lunges 20 mountain
CrossFit – Sat, Jun 1
Announcements >>Templum Strength & Speed Camp<< Starting Monday, June 3rd CrossFit Templum – CrossFit Warm-up 3 rounds: 1:00 handstand hold accumulated 1:00 dead hang accumulated
CrossFit – Fri, May 31
Announcements >>Templum Strength & Speed Camp<< Starting Monday, June 3rd CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row or bike, slow :30 rest 1:00
CrossFit – Thu, May 30
Announcements >>Templum Strength & Speed Camp<< Starting Monday, June 3rd CrossFit Templum – CrossFit Warm-up 2 sets: :20 up-downs :10 rest :20 PVC good mornings
CrossFit – Wed, May 29
Announcements >>Templum Strength & Speed Camp<< Starting Monday, June 3rd CrossFit Templum – CrossFit Warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers
CrossFit – Tue, May 28
Announcements >>Templum Strength & Speed Camp<< Starting Monday, June 3rd CrossFit Templum – CrossFit Warm-up 1 set: 400-meter run (easy pace) 25-ft down and back:
Special Events – Mon, May 27
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
CrossFit – Sat, May 25
Announcements Spring 2024 Newsletter Murph Registration Heats are open reserve your spot now. *Note change program to special events to see schedule* Purchase by May
