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 […]
Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minute Bike/Row Squat Sit x 1 minute Squat Sit to Reach x 20 Groiners x 20 (10 per leg) Quadruped Hydrants x 10 per leg, per direction Cossack Squats x 20 (10 per leg) Duck Walk x 20-40 steps (bodyweight or with weight
CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 7:00 clock: 30 jumping jacks 10 groiners 10 PVC good mornings 10 air squat 10 pass thrus (PVC) 10 overhead squats (PVC) Specific Warm-up Warm-up (No Measure) Thruster Review then… 5 sets: (skill progression) 5 thrusters – Rest :30 between sets.
CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) 15:00 Minutes —————————- Partner 1 200 Meter run 3 Burpees Partner 2 3 Snatch Deadlift 3 Snatch Highpull 3 Muscle Snatch 3 Power Snatch Partner 3 5 Push ups to pike (3 second pause) 5 Bootstrappers 10 Air squats Warm-up (No Measure) 5:00 Minutes —————————-
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)
Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up 2 (No Measure) 400 Meter Run 25Ft Inch Worms 25ft TOy Soliders Standing Leg swing 10 Reps L/R Single Leg Glute Bridges 8 L/R 30 Second Down dog hold 30 second L/R Pyramid Pose Strength Deadlift (5×5) Every two minutes Working sets at 70% Metcon
CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5: 10 partner wall-ball sit-ups 10 alternating partner step-ups 10 synchronized air squats 1 set: With a partner: Accumulate: 30 med-ball trunk rotational tosses (tossing right) 30 med-ball trunk rotational tosses (tossing left) – Increase distance between partners as each partner is able.
CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 100-m run 15 PVC pipe good mornings 20 lateral hops over the PVC pipe 1 set: 100-m run 15 PVC pipe Romanian deadlifts 20 lateral hops over the PVC pipe 1 set: 100-m run 15 PVC pipe deadlifts 20 lateral hops
Templum North – CrossFit View Public Whiteboard Warm-up Strength Bulgarian Split Squat (8-8-8-8) A Bulgarian split squats. Start with bar. Work up to heavy 7 per leg.DB or KB end on a heavy weight. 4 sets of 8 reps each leg. Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#
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!
CrossFit Level 1 Certification
CrossFit Level 2 Certification
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.
CrossFit Level 2 Certification
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
CrossFit Level 1 Certification
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,
CrossFit Level 1 Certification
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.
CrossFit Level 1 Certification
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.
CrossFit Level 1 Trainer
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.
CrossFit Level 3 Certification
Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition
