Month: March 2022

Saturday Wod

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: 2x :30s good mornings :30s groiner stretch :30s air squat :30s inch worm With your partner: 3x blind rowing/biking— Do your best to row/bike what you think is 10 cals without seeing screen, however many over or under is how many …

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4.1.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :40 jumping jacks :30 hollow hold :20 supinated hang from pull-up bar :10 second wall assisted handstand hold Specific Warm-up Warm-up (No Measure) Handstand walk practice and DB Row prep: 1-2 sets: 25 Ft handstand walk 2-3 sets: 5 DB row / …

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04/01/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 30 Second knee tucks 10 Box jumps 10 Rear Dealt Flys Strength Front Squat (4-4-2-2-2) Metcon Metcon (Time) 3 Rounds For Time 5 Rope Climbs RX+ 20 Wallballs 20/14 30 Push-upsRX is – Rope climbs 3/2 Scaling – Sub …

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3.31.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row, bike, SkiErg, and/or run 10 Kang squats 3 sets: :30 air squats (facing the wall) – Rest 1:00 2 sets: 5 back squats (35/45 lb) Strength Back Squat (5-5-3-3-3-1-1-1-1-1) *on a clock 1 set every 2:30mins* Skill Metcon (No …

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03/31/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 8 Push-up down dog 10 Alt. Scorpion Stretch 1 Min L/R pigeon pose 1 Min L/R Couch Stretch Strength Pendlay Row (5-5-5-5-5) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon Totally Tabata (3 Rounds for reps) Balance Board Pushups or …

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03/30/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 10 Strict Press 10 Goodmornings 20 Toe Touches Strength Power Clean (5×3 ) Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP 200 Meter Run 10 Box Jumps 24/20 10 Thrusters 95/65Subs 12/9 Cal Bike/Row Stepups DB Thrusters

3.30.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 alternating single-leg toe touches :30 alternating back-step lunges :30 inchworm + push-ups – Rest :30 2 sets: 5 elbow instep + reach/side 10 alternating scorpions 10 barbell RDLs 5 hand-release knee push-ups 5 hand-release push-ups Specific Warm-up Warm-up (No Measure) …

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3.29.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 hanging knee raises 20 alternating lunges 1 set: :30 row (moderate pace) 10 GHD sit-ups to parallel 10 knees-to-armpits 20 alternating single-leg squats to a box 1 set: :30 …

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03/29/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 20 Walking Lunges 10/10 Single leg DB RDL 10/10 Single arm seated DB press Strength Power Snatch (2-2-2-2-2) 5 sets of two reps going up each time. Metcon Metcon (AMRAP – Rounds and Reps) EMOTM For 28 Minutes RX+ …

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3.28.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 foam rolling upper and mid-back 1:00 foam rolling each lat (right and left side ) :30 foam rolling each calf (left and right side) 3 rounds: run 200-m 15 PVC pipe overhead squats Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. …

3.28.2022 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!

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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,

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.

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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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