January 2022

1.26.2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set each P1 – 1:00 cal. row (easy pace – 18-22 stroke rate) P2 – 10 Samson lunges + 10 scorpions 1 set each P1 – 1:00 cal. row (moderate pace – 20-24 stroke rate) P2 – 10 lateral lunges […]

1.26.2022 Read More »

1.25.2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets :30 single-unders 10 push-ups 10 air squats 10 good mornings (empty barbell) 10 high pulls (empty barbell) 2 sets :15 double-under practice 10 arm swings across 10 arm swings overhead 10 front-rack lunges (empty barbell) 10 shoulder presses (empty barbell)

1.25.2022 Read More »

1.24.2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set 10 alternating Spiderman stretches 10 leg swings (across body) / leg 10 up-downs 1 set 10 leg swings (front and back) / leg 10 box step-ups (any height) 10 good mornings (no weight) 1 set 10 reverse lunges 10

1.24.2022 Read More »

1.22.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Metcon Metcon (AMRAP – Rounds and Reps) In Team’s of 2… AMRAP 10: 100 Double unders 40 Hang Squat Cleans 115/75# Rest 3mins AMRAP 10: 100 Up Downs 40 Hang Power Cleans 135/95# Rest 3mins 10min to Find 1RM Clean Team Clean

1.22.2022 Read More »

1.21.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets :20 double knee tucks in a plank – Rest :10 :20 alternating V-ups – Rest :10 Conditioning Metcon (AMRAP – Rounds) EMOM 5: Min. 1 | 18/13-cal. row Min. 2 | 21/15-cal. row Min. 3 | 23/18-cal. row Min. 4 |

1.21.2022 Read More »

Shed Wod

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Shed Conditioning Sprint Rowing (5 Rounds for time) 1.) 250 Meter Row Rest 1 Minute 2.) 250 Meter Row Rest 1 Minute 3.) 250 Meter Row Rest 1 Minute 4.) 250 Meter Row Rest 1 Minute 5.) 250 Meter RowWe will be

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1.20.2022

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) On a 6:00 clock 20 jumping jacks 10 groiners 10 hollow rocks 10 Superman 5 PVC overhead squats Specific Warm-up Warm-up (No Measure) 2 sets 5-8 GHD sit-ups 1 set 5 good mornings (unweighted) 5 good mornings (pause at end range) 5

1.20.2022 Read More »

Shed Wod

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min cap 8/5 Cal bike/row 25ft walking lunge 8/5 cal bike/row 25 ft duck walk 8/5 cal bike 25ft 3 Air Squat + Broad Jump 25ft Toy Soldiers 1 Minute Pigeon Pose L/R Strength Push/Pull Sled (5-5-5-5-5) A 20 mins for Partner max

Shed Wod Read More »

1.19.2022

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3min Row/Run/Bike/Ski Push Jerk PROGRESSION 1. Jump and land 2. Jump and land, hands at shoulders 3. Jump-punch-land 4. PVC push jerk Review DB Clean and Jerk Specific Warm-up Metcon (AMRAP – Reps) 8 sets for reps: :20 alternating single DB clean

1.19.2022 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!

CERTIFICATIONS

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

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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