March 2022

03/28/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 6-10 Dumbbell strict press 10-15 Reps Dumbbell lateral raises 6/6 Cossacks lunge 6/6 Dumbbell overhead squats Strength Back Squat (3-3-3) 3@75% 3@80% 3@85% Metcon Feel The Magic (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Squat Clean Thrusters 95/65 20 Toes […]

03/28/2022 Read More »

Saturday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills Then… 2 Rounds :30 Sec Row 5/5 DB DL 5/5 Hammer Curls 5/5 Bent Over Row 5 Up Downs * Use Light DB * Teams of 3 Three’s Company (AMRAP – Rounds and Reps) AMRAP 30 BUY IN: 1500m Row Into…. 120

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03/26/2022

Templum North – CrossFit View Public Whiteboard Metcon Teams of 3 Tour De Heath (Time) For Time Rx 150 Pull-ups 120 Burpee Box Jump Overs 90 Snatches (115/75) One person working on reps, one resting, and one working on bike for Workout 2. Scaled 150 Ring Rows 120 Burpee Box Jump Overs 90 Snatches (75/55)

03/26/2022 Read More »

3.25.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up (No Measure) AMRAP 8: 50 ft shuttle run 5 cuban press 10 single leg Romanian deadlift /leg 50 ft bear crawl Specific Warm-up Warm-up (No Measure) DB Cycling and Rope Climbing Practice: DB Snatch Set-up: 1) Hips higher than knees but lower than shoulders. 2) Chest

3.25.2022 Read More »

0325/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s choice Strength Kettlebell Sport (AMRAP – Reps) 10 Minute Kettlebell Sport Long cycle Clean & Jerk Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds

0325/2022 Read More »

3.24.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Med-ball review: 1) Deadlift 2) Deadlift shrug 3) Front squat 4min clock: 5 good mornings with med-ball 5 deadlift shrugs 10 lateral hops over med-ball 5 alternating lunges with med-ball 5 front squats with med ball Specific Warm-up Warm-up (No Measure) Med Ball

3.24.2022 Read More »

3.23.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating Spiderman stretch 10 push-up to down dogs 10 leg swings/leg (across the body) 1 set: 10 push-ups 10 box step-ups (12/20 in) :20 plank hold on rings 1 set: 10 hand-release push-ups 10 box step-ups (20/24 in) :10 single-arm

3.23.2022 Read More »

03/23/2022

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Deadlift (5-5-5) 5@65% 5@70% 5@75% Metcon Dead Weight (Time) 15 Deadlifts 225/135 3 Rope

03/23/2022 Read More »

3.22.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 20 toe-touch + jump 20 calf raises /leg 1:00 Couch stretch / leg 1 set: 40 single-unders 10 bodyweight split squats /leg 2 sets: 30 double-unders 10 bodyweight lunges /leg Skill Metcon (Distance) 5 attempts: 5 broad jumps to cover as

3.22.2022 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 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.

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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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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