May 2022

5.20.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :30 jumping jacks :30 unweighted good mornings 1:00 shoulder tap (x2) + push-ups 2 sets: 2 Samson stretches w/ a :10 hold on each 10 RDLs 5-8 left-arm windmills 5-8 right-arm windmills – Use a light DB or KB for the RDLs […]

5.20.2022 Read More »

5.19.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :45 jump rope 10 scorpion stretches 10 RDLs 10 bent-over rows 10 shoulder presses 5 scap pull-ups w/ a pause at the top and bottom – Use an empty barbell for the RDLs, rows, and presses. Specific Warm-up Warm-up (No Measure) Pull-up

5.19.2022 Read More »

05/19/2022

Templum North – CrossFit View Public Whiteboard Strength Hang Snatch Max reps cycling hang snatches Rx+ 135/95 Rx 95/65 S. 75/45 Warm up hang snatch until hitting 3-5 heavier than intended weight. Drop weight down and get 1 max reps set. Set is over when barbell touches the ground. Metcon Cardi-whoa! (Time) 2 rounds for

05/19/2022 Read More »

5.18.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 20 air squats 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 15 squat-therapy reps 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 10 counter-balance squats Strength Metcon (Weight) For load:

5.18.2022 Read More »

05/18/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter row 10 Air Squats 8 pushup down dog 10 Scap pulls 5 kip swings Strength Pendlay Row (3-3-3-3-3) 5 sets of three. Building to a heavy set of three. Logging heaviest load. Metcon CrossFit Games Open 22.3 RX (Ages 16-54)

05/18/2022 Read More »

5.17.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 bike (easy pace) 10 alternating Spiderman stretch 10 staggered-stance good mornings/leg 1 set: :30 bike (moderate pace) 10 leg swings/leg (front and back) 10 good mornings + hop 2 sets: :20 bike (fast pace) 5 Kang squats Metcon Metcon (Calories)

5.17.2022 Read More »

05/17/2022

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Metcon (No Measure) 1 min block each pushup plank Hollow rock Superman 1 min block each 45 sec holds Pushup plank Hollow rock Superman 1 minute block each 30 sec holds Pushup plank Hollow rock Superman 1 minute block each

05/17/2022 Read More »

05/16/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 15 Jumping Air squats 10 DB Strict Press 15 V-Ups Strength Back Squat (5×5) Working and staying at 70-75% of your one reps max. Resting at least 90 seconds between sets Metcon Grip it N Rip It! (AMRAP –

05/16/2022 Read More »

5.14.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 jumping jacks 10 synchronized up-downs 10 ring rows 1 set: 20 skier jacks 10 synchronized burpees 5 pull-to-stands 1 set: 200-m run 10 synchronized push-ups 1-2 rope climbs Metcon Partner RJ Hero WOD (Time) *40min CAP* 5 rounds with a

5.14.2022 Read More »

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FERNANDA VALDEZ

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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

HOLD POLICY

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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