April 2022

05/02/2022

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal Banded walks 20 Banded Goodmornings Strength Back Squat (3-3-3-3) Back squat 1×3 70% 1×3 75% 1×3 80% 1×3 90% 1 sec pause first rep at bottom of squat Metcon Metcon […]

05/02/2022 Read More »

5.2.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 2 shuttle runs (25 ft there and back) 15 air squats 25-ft broad jump 25-ft bear crawl Strength Hang Power Clean (1 rep EMOM 10:) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 5 power cleans (135/205 lb) 10 toes-to-bars

5.2.2022 Read More »

4.29.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :45 inchworm + push-ups 400-m run Back Squat Warm up & Build 3-4 sets Back Squats building to workout weight Metcon Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of

4.29.2022 Read More »

04/29/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Thruster (5-5-5-5-5) Metcon Tabata Friday! (4 Rounds for reps) Air Squats Medball situps Double unders Barbell hip thrusts (weighted) BurpeesScoring. Lowest reps from each movement.

04/29/2022 Read More »

Saturday Wod

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice 🙂 Metcon (AMRAP – Rounds and Reps) Constantly Varied Chief ———————————– 5 Rounds x 4:00 minutes + 1 minute rest in between ———————————– 3 options (All RX) Chose 1 for the whole workout ———————————– RX-1 155/105# 3 Cleans 6 Push-ups 9 Air Squats

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04/28/2022

Templum North – CrossFit View Public Whiteboard Warm-up Turf Drills (No Measure) 15yd distance of the following: Hip rolls (inside to out) Hip rolls (outside to in) Walking Knee Hugs Walking Toy Soldiers Walking Lunge Walking Hamstring Stretch High Knees Butt Kicks Karaoke (left) Karaoke (right) Bear crawl down and back Metcon 2k Row (Time)

04/28/2022 Read More »

4.28.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 30 alternating shoulder taps (15/arm) 20 hollow rocks 10 broad jumps Specific Warm-up Warm-up (No Measure) Wall Walk and Knees to elbow progression and practice Metcon Metcon (Time) For time: 10 wall walks 30 box jumps (20/24 in) 30 strict knees-to-elbows

4.28.2022 Read More »

4.27.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 mountain climbers 10 staggered-stance good mornings/leg 5 single-arm ring rows/arm 1 set: 20 sit-ups (legs straight) 10 good morning + jumps 5 scap pull-ups 1 set: 20 push-ups 10 burpees 5 strict pull-ups or ring rows Strength Metcon (Weight) EMOM

4.27.2022 Read More »

04/27/2022

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 (4×3) Deadlift 4 sets of 3 reps @70%1rm Metcon Metcon (Time) 3 Rounds

04/27/2022 Read More »

4.26.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 mountain climbers :20 shoulder taps :20 double-knee tucks in plank 1:00 calorie row – Row with an s/m pace fewer than 20. 1 set: 1:00 plank DB pull-throughs 1:00 calorie row – Row with an s/m pace greater than 30

4.26.2022 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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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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