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CrossFit Templum, Templum North – CrossFit

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Thought of the day

“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” – Henry Ford

We will all face times where it feels like everything is going wrong.

As if the world is coming after us.

In those times, we can go one of two ways. We can either allow the emotions to arise – frustration, panic, bitterness – or, we can remind ourselves of something.

That this moment of adversity, gives us lift. It is how the plane rises. That this feeling, this challenge, is our catalyst towards reaching new heights. We are pushing into uncharted territory, new ground for us, which is precisely why It’s so uncomfortable.

To find excellence, we seek the hard road. We head directly into the wind. We embrace it. We fully recognize, that adversity is the very thing that lifts us towards greatness.



* Double tabata format today

* Your choice of tire flips, GHD or Weighted AbMat Situps

* Keep a running rep count for each round (flips/reps + calories)

* Score is the lowest rep count of the 8 rounds


*Overview technique and movement


* Start them on different stations if needed if short on bikes. If you have biked already this week then row


Warm-up (No Measure)

30 Seconds

Easy Bike

Straight Leg Swings (Right Side)*

Easy Bike

Straight Leg Swings (Left Side)

Easy Bike

Down Dog

*Holding onto a post for support, swing straight leg back and forth. Only go as high as you can maintain a neutral position.

Pigeon Pose

Straddle Stretch


Metcon (AMRAP – Reps)

8 Rounds:

40 Seconds Tire Flips/or Weighted AbMat Situps/or GHD situps

20 Seconds Rest

40 Seconds Bike Calories

20 Seconds Rest

Score is lowest rep total of the 8 rounds

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

150 Cal Bike (Time)

1500 meter ski erg (Time)

for Time

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