CrossFit Templum – Templum Competitive Track Warm-up (No Measure) Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 AMRAP 10 Abmat Sit Ups 5 Scap Pull Ups 3 Jumping Pull Ups 5

CrossFit Templum – Templum Competitive Track Warm-up (No Measure) Ski or Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2 Rounds: 30-second Easy Bike 8 Cossack Squats 3 Clean Deadlifts 3 Hang Muscle Cleans

CrossFit Templum – CrossFit Workout Option 1 Home of the 49ers (Time) FREEDOM (RX): 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) INDEPENDENCE 3

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) 10 minute AMRAP x Station Station 1: A- 12/20 cal Ski B- Sled Push C- 15 Deadlift (125/185)

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Coaches Choice: Workout Super Bowl 60 (AMRAP – Rounds and Reps) 🕒 For Time: AMRAP 25:

CrossFit Templum – Templum Competitive Track Mini Pump – Upper Pull (Checkmark) 4 sets 6 Deadlift @ RPE 8 12 Supported Single Arm DB Tempo

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm up 4 Sets 12/10 Calorie Air Bike 20 Walking Lunges 15 PVC Bent Over Rows

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 4 minute jog -into- Animal walks: (10 yards) Bear Walk Crab Walk Elephant Walk Seal Walk Skill Air

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: Banded 7’s -into- 9:00 AMRAP 30-second Row 5 Scap Pull Ups 5 Single Arm

CrossFit Templum – Templum Competitive Track Mini Pump – Upper Pull (Checkmark) 4 sets 6 Deadlift @ RPE 8 12 Supported Single Arm DB Tempo

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 30 Single Unders 10 Banded Pass Throughs 5 Dynamic Squat Stretches 3

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) WOD 1: Track work 4 x 200m (30 second rest) 6 x 400m (60 second rest) WOD 2:

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 2:00 Air Bike -into- 3 Rounds 5 Inchworm Push-ups 10 Lunges 15 Jump Rope (Singles

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 5 minute jog -into- 10 Burpees 10 Air squats 10 Lunges Skill Burpee box get over Metcon (AMRAP

CrossFit Templum – Templum Competitive Track Warm-up (No Measure) Ski or Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 30-second Machine 5 Hanging Knee Raises 5 Dynamic Squat Stretches 10 Glute

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: Banded 7s -into- 6:00 AMRAP 30-second Easy Bike 6 Box Step Ups 4 Box Jumps

CrossFit Templum – Templum Competitive Track Warm-up (No Measure) Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: Hip Halo Warm Up -into- 6:00 AMRAP 30-second Bike 4 Lunge Matrix 3 Tempo Back

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 5 Minute AMRAP 5 Push Ups 10 Jump Squats 5 Body Rows 100m Ski Skill

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Line kids up on the turf. Set a cone 15 yards out. This warmup is focused on following

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up Tabata Row (8 sets) Skill Plank Shoulder Taps Jumping Barbell squats Metcon (AMRAP – Rounds

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Junkyard dogs. Skill Pistol squats. Work in a progression. Start with dropping to the bottom of a squat.

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

CrossFit Templum – CrossFit Workout Option 1 The Andy Griffith Show (Time) FREEDOM (RX): 4 rounds 60 Double Unders 10 Burpee Box Get Overs (30/24)

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

CrossFit Templum – Templum Competitive Track Warm-up (No Measure) Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP 5 Roll and Reach 10 Glute Bridges 10 Deadbugs 5 empty bar

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up agility ladders Skill Headstands. Grab some thick floor mats. Demonstrate the steps for a headstand: get down in

Announcements “You don’t need to be ‘ready’ for the CrossFit Open.” It shows you how far you’ve come — not compared to others, but to

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: Hip Halo Warm Up -into- 7:00 AMRAP 10 Deadbugs 3 Tempo Back Squats (empty

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Time) Teams of 2 (for time) Buy in 100/120 Cal on Bike then….. 4 rounds 60 DB Over Shoulder

CrossFit Templum – Templum Competitive Track Mini Pump – Upper Push (Checkmark) 4 sets 5 Barbell Incline Bench Press @ RPE 8 10 Double DB

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2 Rounds 30-second Machine 10 Russian Kettlebell Swings (light) 10 Sit Ups 6 Box

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Relay race down the turf. Split the kids in two teams and position them at each 5 yard

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up Work with a partner and switch every minute. Row/ Pushups Row/Jumping Jacks Row/Situps Skill This

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: Banded 7s -into- Every 1:00 (5:00) 10-second Air Bike 10 Single Unders 5 light Single

CrossFit Templum – Templum Competitive Track Warm-up (No Measure) Ski or Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 10:00 AMRAP 30-second Machine 10 Kip Swings 5 Hanging Knee Raises 5 empty bar Deadlifts

CrossFit Templum – CrossFit Workout Option 1 Lord of Lords (Time) FREEDOM (RX): 5 Rounds 20/16 Calorie Ski (or Row) 10 Single Arm Dumbbell Shoulder

CrossFit Templum – Compete CAP Rest Day

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 260110 50:00-70:00 Workout 2: 260111 80:00-95:00 Workout 3: Strength III

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength I 50:00-65:00 Workout 2: 260109 75:00-95:00 Workout 3: Stamina

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

CrossFit Templum – Compete CAP Rest Day

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 260107 55:00-65:00 Workout 2: 260108 75:00-85:00 Workout 3: Accessory –

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 260106 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Accessory

Announcements 2026 is our year to RUN!!! 1 Cor 9:24 “Don’t you realize that in a race everyone runs, but only one person gets the

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Stamina I 50:00-70:00 Workout 2: Strength III 80:00-90:00 Workout 3:

CrossFit Templum – Compete CAP Rest Day

CrossFit Templum – CrossFit Warm-up (No Measure) The CrossFit warm-up | 10:00 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 260103 40:00-55:00 Workout 2: 260104 65:00-80:00 Workout 3: Skill –

CrossFit Templum – CrossFit Warm-up (No Measure) Teams of 3 Barbell 45/35 Wall ball RX+ 20/14 | RX14/10 Jump rope Partner 1 Partner 2 Partner

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 260102 55:00-65:00 Workout 2: Diane 75:00-85:00 Workout 3: Accessory –

CrossFit Templum – CrossFit Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 10 steps banded monster walk forward 10 steps banded monster walk forward

CrossFit Templum – Compete CAP Rest Day

Announcements Normal schedule New Year’s Eve except no 7pm session. New Year’s day, Thursday, we will hold a 9am and 10am session CrossFit Templum –

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 241231 50:00-70:00 Workout 2: Strength II 75:00-85:00 StretchingFocus Macro: Pulling

Announcements Normal schedule New Year’s Eve except no 7pm session. New Year’s day, Thursday, we will hold a 9am and 10am session CrossFit Templum –