June 2021

Sunday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @ 5:00. Workout Metcon (Time) 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 […]

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Saturday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m jog Then… 3 rounds of… 1 min calf stretch on wall or rig (30 sec each side) 10 Push-ups 10 Lunges 5 Up downs Workout Metcon (Time) 30 Min Partner Workout – TIME BUY IN: 200 DUs / 400 singles 600 m

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06/26/2021

Templum North – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 80 partner burpees 40 thrusters 800m run 80 partner leg lifts 40 toes-to-bar 600m run 80 box jump-overs 40 power clean and jerks 75/55 400m run 80 partner plank claps 40 front squats 200m run 80 overhead walking lunges (20kg/15kg) 45/35 40 handstand

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Friday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS FOR QUALITY 30 Crossbody Mountain Climbers 5 Lunge-Lunge-Squats 6 Alt. Groiners w/ Thoracic Rotation 7 Burpees Into… 1 ROUND FOR QUALITY 10 Barbell Back Squats 6 Barbell Front Squats 6 Barbell Strict Press 6 Barbell Thrusters Strength Back Squat (5×3) Tempo Back

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06/25/2021

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Workout Option 1 Metcon In The Beginning….. (AMRAP – Rounds and Reps) GenCFit WOD 30 Minute AMRAP 5 Push Ups 10 Air Squats 15 Alt. Lunges 30s Side Plank (each side) 400m Run Workout Option 2 Metcon Ground Hog Day (Time)

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Thursday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :50 Bike @ MOD PACE MIN 2 – 10 Scap Push-Ups + 7 Push-Ups MIN 3 – 10/10 Crossbody KB Deadlifts MIN 4 – 12 Deadbugs MIN 5 – 10 Up-Downs *Athletes can keep Warm-Up KB for

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06/24/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Bike/Row PVC pass throughs PVC Front Rack stretch 1 Minute wrist stretch Then 2 X’s 5 BB Dip Shrug 5 High Pulls 5 Tall Drops 5 muscle cleans 5 Cleans Strength Clean (1×1) 20 Minutes to work technique. Metcon Metcon (Time) For

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Wednesday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run @ mod pace Into… 4 SETS 8/8 Leg Swings 10 PVC Pass Through + Lunge 8 Push-Up to Pike 10 Squat Jumps Into.. 200m Run @ mod pace *PVC Pipe can go away after Warm-Up and athletes can grab a Barbell Strength

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06/23/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :50 Bike @ MOD PACE MIN 2 – 10 Scap Push-Ups + 7 Push-Ups MIN 3 – 10/10 Crossbody KB Deadlifts MIN 4 – 12 light weight russian swings MIN 5 – 10 Up-Downs Strength Sumo Deadlift

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Tuesday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Alt. Cossack Squats 8 Lateral Step Overs 8 Frog Jumps* 8 Scap Pull-Ups Into… 1 ROUND 6 Narrow Stance Air Squat 6/6 Step Back Lunges 6 Box Jumps 6 Small Kip Swings *In a High Plank position, athletes will jump the

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DONTAE “Prime Time” Smiley

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I love me some fitness, pro wrestling and music! I believe to be the most elite version of YOU, that you can be; you have to give more, in order to do more, in order to be more of whatever you are trying to acheive! Google me!

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CrossFit Level 1 Certification
CrossFit Level 2 Certification

OZ Krakowski

COACH

I started CrossFit in 2012 and like many others got addicted to the methodology, to the community and to the physical and mental changes I have seen on myself. I complete my L1 CrossFit Trainer certificate in 2015 and the L2 In 2019. Most of all I love following athletes from when they show up on their first class not yet realizing their potential and then helping achieve greatness.

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CrossFit Level 2 Certification

Desiree Powell

COACH

Certified PT NASM since 2007 and L1 CrossFit since 2018. I absolutely love the art of fitness! I love it even more when I see others conquer their goals & completely surprise themselves. When I’m not encouraging our members to do another burpee, I love hanging with my family, Fiona (my fur baby) & exploring this beautiful earth! Outside of working out, my favorite escape is going & seeing how others around the world live out their everyday lives

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CrossFit Level 1 Certification

Lucas Siqueira

COACH

I am a Christian man, husband, son, brother, and coach. I am a former professional soccer player from Brazil and love Brazilian steakhouses and coffee. My favorite movements are running and pull-ups. Also, I think that the assault bike is evil. 

Cheers,

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CrossFit Level 1 Certification

Mickey Admony

COACH

I started my CrossFit journey in 2017 at Crossfit Templum, and have gained many  friendships, business partners and relationships for life. Let’s not forget to mention that I have also gained muscles!

With dedication and hard work I lost about 50lbs. I am surrounded by great coaches and people that push hard for themselves and for others. In 2019, I made the decision to become a coach and lead like they do.

ONE DAY OR DAY ONE , YOU DECIDE.

CERTIFICATIONS

CrossFit Level 1 Certification

Marc Jones

COACH

A lifelong technologist, I discovered CrossFit when I realized I needed to step away from the computer and get in shape.  Little did I know the impact it would have on my life, both physically and mentally.  Now I love sharing in the journey with others, whether it’s coaching or throwing down in a WOD together.

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CrossFit Level 1 Trainer

ERIC WRONA

OWNER / HEAD COACH

I have been in the fitness industry for 20+ years. I have a passion for helping others be the best they can be physically, mentally, and spiritually. One thing I can guarantee is that this place is like no other. I often tell my coaches that people don’t care how much you know until they know how much you care. CrossFit Templum embodies that day in and day out. We want you to be the best you you can be. When you get with the right people, in the right place, at the right time, miracles can and will happen. What are you waiting for? Come join the Templum Family. You won’t regret it.

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CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

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