April 2022

4.18.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :40 single-unders :30 inchworm walk-outs :20 arm circles 1 set: :40 double-unders :30 single-arm KB deadlifts (:15 /side) :20 kip swings 1 set: :40 double-unders :30 single-arm KB high pulls (alternating) :20 kip swings Specific Warm-up Warm-up (No Measure) Toes to […]

4.18.2022 Read More »

04/18/2022

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@70% 3@75% 3@80% Metcon Heart Ache (Time) 50-25-15 Power Clean 95/65 RX+ Toes To Bar Shoulder To Overhead40-20-10 Power Clean 95/65

04/18/2022 Read More »

04/16/2022

Templum North – CrossFit View Public Whiteboard Metcon Option #1 Metcon 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)

04/16/2022 Read More »

4.15.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row :45 of air squats :30 of banded good mornings Specific Warm-up Warm-up (No Measure) Demo and Cue SDHP Set-up and Perform 5 reps of each of the following movements: 1) Box jumps 2) Push presses 3) Wall-ball shots Metcon

4.15.2022 Read More »

04/15/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row 2 Minutes Then… On a 5 Minute clock foam roll. Quads, I.T., Adductors, Groin Then….. 1 Minute L/R Couch Stretch Strength Front Squat (5-5-5) 5@65% 5@75% 5@80% Metcon Metcon (AMRAP – Reps) E2MOM For 24 Minutes Bike Situps Row

04/15/2022 Read More »

4.14.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :20 double-knee tucks in a plank – Rest :10 :20 good mornings (35/45 lb) – Rest :10 :20 alternating jumping lunges – Rest :10 Specific Warm-up Warm-up (No Measure) Hang Clean Progression and Build up: 3-5 sets: 2-3 hang power cleans

4.14.2022 Read More »

04/14/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run/500 Bike 10 Arm Circles Forward/Back 8 Pushup down dog 5 BB Shoulder Press 5 BB Good Mornings Strength Push Complex 20 Minutes to work to a heavy complex weight. 1 Push Press 1 Push Jerk 1 Split Jerk Metcon Are You

04/14/2022 Read More »

4.13.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: Run 200 m 10 band or pvc pass-throughs 10 band or pvc around-the-worlds (5/side) 10 shoulder taps 10 hollow rocks Specific Warm-up Warm-up (No Measure) Progression/Scaling/Set-up For HSPU and Ring Dips Metcon Metcon (Time) For time: 15-12-9: Strict handstand push-ups *Complete

4.13.2022 Read More »

04/13/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike or Row 8/8 Single DB press 15 Toe Touches 10 Push Ups Lateral banded walks 1 Minute L/R Pigeon pose Strength Deadlift (5-5-5) 5@65% 5@70% 5@76% Metcon Man Up (AMRAP – Rounds and Reps) Every 4 Minutes for 5

04/13/2022 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!

CERTIFICATIONS

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

CERTIFICATIONS

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.

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.

CANCELLATION POLICY

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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