Month: December 2021

1.1.2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Metcon Partner McGhee Alternate full rounds with a partner McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May …

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12.31.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set 10 PVC pass-throughs 10 ring rows 10 knee push-ups 10 PVC overhead lunges 1 set 10 PVC pass-throughs 10 kip swings 10 push-ups 10 PVC overhead lungs 1 set :15 handstand hold (partial wall walk) 3-5 strict pull-ups …

12.31.2021 Read More »

12.30.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets 20 mountain climbers 20 alternating Cossack squats 20 up-downs Skill Burpee and Pistol Test (AMRAP – Reps) On a 3:00 clock 1:00 max burpees to target then … 2:00 max single-leg squats Specific Warm-up Warm-up (No Measure) Partner Warm-up: …

12.30.2021 Read More »

12.29.2021

CrossFit Templum – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) On a 3:00 clock: 5 kip swings 5 jumping ring dips or push-ups 5-calorie, row, bike, ski, or 10 jumping jacks • Demo the kipping ring dip. Focus on pausing at the bottom and then pressing up after driving the knees …

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12.29.2021

Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) On a 3:00 clock: 5 kip swings 5 jumping ring dips or push-ups 5-calorie, row, bike, ski, or 10 jumping jacks • Demo the kipping ring dip. Focus on pausing at the bottom and then pressing up after driving the knees …

12.29.2021 Read More »

12.28.2021

CrossFit Templum – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) EMOM 8 Min. 1 | :45 Jumping jacks Min. 2 | :45 Cossack squats Min. 3 | :45 Burpees Min. 4 | :45 Wall squats Back Squat Review Strict Press Review Deadlift Review *2-3 set warm up every movement before starting …

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12/28/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Push Jerk (4-4-4-4) Strength Split Jerk (1-1-1-1) Metcon Clean Up Crew (Time) 40/30 cal row 10 Clean and Jerk 95/65 30/20 Cal row 10 Clean and Jerk 135/95 20/10 cal row 10 Clean and Jerk 165/115 10/5 cal row 5 Clean …

12/28/2021 Read More »

12/27/2021

Templum North – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 400 Meter Run 2x’s Through 10 min cap…. 5/5 Single leg KB Deadlift (focus control) 5 Jump air squats 5/5 plank reach to opposite toe Lateral Banded walks Down and back Quick 30 second burst on bike Strength Back Squat (8-5-3-1) 8-5-3-1 Back squat …

12/27/2021 Read More »

12.27.2021

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets :30 mountain climbers 10 ring rows :30 shoulder taps 5 dive bombers 2 sets 10 RDL 10 bent-over rows 10 high pulls 10 shoulder presses Strength Hang Power Clean (4-4-4-4-4) Metcon 8min MU practice and progression Metcon (Time) 3 rounds …

12.27.2021 Read More »

12.25.2021

CrossFit Templum – CrossFit View Public Whiteboard 12 Days of Christmas Home WOD (Time) 1- 100 yard run (no space? :30 sec high knees) 2- 5 yd bear crawls (10yds total) 3- standing broad jumps 4- candlestick roll ups (google it) 5- burpees 6- walking lunges 7- push-ups 8- sit-ups 9- mt. climbers 10- jump …

12.25.2021 Read More »

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DONTAE “Prime Time” Smiley

COACH

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.

CERTIFICATIONS

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

CERTIFICATIONS

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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