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Escape from Wonderland


Escape from Wonderland

CrossFit Templum, Templum North – CrossFit

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Thought of the day


“The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more.” – Tony Robbins

There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that act of finally accomplishing the goal is the ultimate. Despite the achievement being full of excitement, it’s not what we value the most. It’s the icing on the cake.

The reason being – achieving a goal is not directly related to finding what we know as “fulfillment”.

A dopamine hit comes when we win, hit the goal, or get the promotion.

But the fulfillment, the ever lasting feeling of satisfaction, is found in the process. The act of becoming something more. It’s the obstacles we overcame along the way. The deep relationships we forged with others. It’s the trials and tribulations, and the lessons learned. The early mornings, and late nights.

The purpose of a goal is not to achieve it. The purpose of a goal is to become a better version of ourselves. Where we find excitement from the achievement, we find fulfillment in the journey.


1 Minute

Easy Row

Glute Bridges + Air Squats

Moderate Row

Right Leg Glute Bridge + Air Squats

Faster Row

Left Leg Glute Bridge + Air Squats

*30 seconds for glute bridge, 30 seconds for air squats

Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Pausing Front Squats

Back Squat (3 Sets of 6)

• 3 working sets of 6 today

• Athletes have the choice of building or staying at the same weight across

• Take 3-4 warmup before you get to your first working set

Escape From wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row
Looking for a workout that takes no more than 15-16 minutes (~5 minute rounds)


• Pick a variation you can complete in around 90 seconds


• Stagger by 2 minutes if short on rowers

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