January 2022

1.12.2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets 10 alternating scorpion stretches 5 single-arm kettlebell deadlifts / arm 5 single-arm kettlebell swings / arm 10 squat jumps for heigh Skill & Strength Metcon (Weight) 4 sets 50-ft single KB front-rack lunge – Rest as needed between sets *option […]

1.12.2022 Read More »

Shed WOD

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 (5-3-1) Bench press 5@75% 3@85% 1@90% Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest

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1.11.2021

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) Demo Wall Walk On a 6:00 Clock: 5 kip swings 2 wall walks 5 deck squats (sit-up + air squat) aka like(Candlesticks) Practice each movement: 3-5 sets: 5 reps Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups

1.11.2021 Read More »

1.10.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 4:00 10 alt. groinner stretch 10 double knee tucks in plank 10 air squats 10 jumping jacks Strength 14min to build to a heavy 3 rep Back Squat (Build to 3RM) Specific Warm-up Warm-up (No Measure) 1 set Movement // Focus

1.10.2021 Read More »

Saturday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Banded Good mornings 10 Alt Hip Rotations 10 Jump Squats 10 Box Step Ups (round 3 do 5 box jumps) :20 sec Hollow Hold Partner Metcon Five-O (AMRAP – Rounds and Reps) Teams of 2: 30 Minute AMRAP 50 DBL KB

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Shed wod

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon Metcon (Time) 3 person team Buy in 400m run (team must carry one 20# medball 25#plate) 5 rounds for time 15/12 cal assault bike/row 20 doubles or 40 singles 20 thrusters 95/65

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Shed Wod

Templum North – CrossFit View Public Whiteboard Warm-up Lu press warm-up (No Measure) 5 Cal Row 8 Lu presses 5 Cal Row 8 Air Squats 5 Cal Row 8 Lu presses 5 Cal Row 8 Air Squats Strength Overhead Squat (5×5) 5 sets of 5 Overhead squats from the rack. Working at 60-65% of your

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1.7.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets 5 side plank reach-throughs / side 5 PVC pass throughs 5 push-ups + 2 shoulder taps 5 Supermans 5 tuck jumps 1 set 10 scap pull-ups :20 partial wall-walk hold 1 set 10 kip swings 3 wall walks 1 set 5

1.7.2022 Read More »

Shed WOD

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 3 Rounds 10 Air Squats 10 Situps 5 Pushup-down dog Then…. 10 Scorpion Stretches Strength Bicep DB Curls (5×10) Bicep DB Curls (5×10) Seadted DB Curls Build to a Challenging 5×10 All sets same weight Metcon Metcon (Time) For Time 25

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1.6.2022

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets 1:00 single-unders or double-unders 15 single-DB RDLs 10 single-arm DB presses / arm 5 push-ups + down dog :20 active hang 1 set 5 scap pull-ups 10 kip swings 3 strict pull-ups or 5 ring rows 8-10 kipping pull-ups Skill

1.6.2022 Read More »

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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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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.

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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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