Month: August 2021

Thursday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 20 Med-ball Air Squat 30 Skier Jacks 20 Med-ball Strict Press 30 Jumping Pull-ups (Fast up, fast down) Set 2 10 Ring Rows 20 Med-ball Thrusters 30 Russian Twist with Med ball 10 Ring Rows 20 Med-ball …

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Wednesday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 AMRAP 2: 100m Run (Easy to moderate pace) 5 Single Arm Ring Rows / Arm 10 GHD Sit-ups or Weighted V-ups Rest 1:00 Set 2 AMRAP 2: 100m Run (Moderate pace) 5-10 Strict Pull-up 10 GHD Sit-ups or Weighted V-ups Rest 1:00 …

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09/01/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon 500m Row (Time) Max Effort 500m Row Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Tuesday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 4MIN: 5 ATY Raises (light weights) 10 Leg Swings / Legs (across body) 15 Arm Circles (forward) 15 Arm Circles (backward) AMRAP 4MIN: :20 Row (easy to moderate pace) 5 Reverse Lunge / Leg 5 Air Squats 5 Single Arm Ring …

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Monday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Plank to Down Dog Set 2 :30 Single Unders 10 Inch worms 10 Hand Release Push-ups Set 3 :30 Double Unders or Singles 7 Wall Walks (Partial range of motion) • Athletes should go no further than …

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08/30/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap 10 Alternating Spiderman Stretch 10 Plank Down Dog :30 Single Unders 10 Inch Worms 10 Hand Release Push-ups :30 Double Unders or Ingles 7 Wall Walks (No further than half way) :30 Double Unders or Singles 5 Wall Walks (Full Range) …

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Sunday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 20 Jumping Jacks 15 V-Ups or Tuck-Ups 10 Alt. Lunges :30 Hollow Hold or Rocks Workout Metcon (No Measure) 4 SETS FOR QUALITY “Unbroken” Double Unders* 1:00 Russian KB Swing (Athlete Choice) 1:00 Glute Bridge Hold** 1:00 Toes to Bar …

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Saturday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Partner Metcon Metcon (Time) For Time: 400m Sled Push Then… -4 Rounds- 20 Power Cleans 30 Box Jump Overs (24/20) 30 HSPU (RX+) / HRPU (RX) Then… 400m Sled Push *Power Clean weights go up every round…* *Split reps however* RX+ Men: …

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08/28/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Game Teams of 3 Mamno #3 (Time) ‘Karen’ 150 Wallballs 20/14 ‘Double Jackie’ 2000 Meter Row 100 Barbell Thrusters 45/35 60 Pullups Cash Out: 400 Meter Farmer Carry 50/35 (DB or KB)One person working at a time. Karen and Jackie may be done in …

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Friday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats (2nd Round w/ WB in Front Rack) 2 ROUNDS… 30s Bike 10 Alternating Groiners 5 Bootstrappers 1 ROUND… 5 Tempo Back Squat (32X1) Strength Back Squat ( Heavy 1-Rep) ON …

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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,

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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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