Month: July 2021

Tuesday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups *This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter “I” shape, …

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07/27/2021

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps T,Y,W,L w/ 2.5# plates Strength Bench Press (5×5) 5×5@ 65 to 70% Metcon 2/28/2020 Here we go again (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single DB Snatch …

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07/26/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster Strength Back Squat (5×5) 65-70% Option #1 Jam Session (AMRAP – Rounds) 25 Minute EMOM …

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Monday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round Strength Back Squat (1×5 @ 85%) 1×5 @ …

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Sunday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50/40 Cal Bike 25 …

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Saturday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 Glute Bridge 10 Arm Haulers 10 Slow Step Burpees 10 Plank Toe Touches 10 Up Downs Workout Metcon (Time) 5 ROUNDS FOR TIME: 3 Rounds… 10 Hang Power Clean 10 Shoulder to Overhead 3 Rounds… 10 Lunges 100m Run Weight: Empty …

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07/24/2021

Templum North – CrossFit View Public Whiteboard Warm-up Metcon Metcon (Time) Partner WOD 1,000 Meter Row 50 Barbell Thrusters 30 Pullups 500 Meter Row 25 Thrusters BB 15 Pullups 250 Meter Row 12 Thrusters BB 6 Pullups Metcon Metcon (Time) 3 Rounds 200 Overhead Carry 20/14 40 Box Step Ups 1 Sled Push

Friday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 time through… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 15 Squat Jumps 10 Alt. Groiners “Bring Sally Up” Strength Back Squat (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% …

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07/23/2021

Templum North – CrossFit View Public Whiteboard Warm-up Strength Option #1 Front Squat (3-3-3-3-3) Build to a Heavy 3 reps Option #2 Overhead Squat (3-3-3-3-3) From the rack building to a heavy 3 reps Metcon Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar 9 Burpees *Weight …

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Thursday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Note for Coaches – After completion of the Warm-Up, DBs can …

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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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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,

CERTIFICATIONS

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.

CERTIFICATIONS

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.

CERTIFICATIONS

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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