Alexis

Saturday Wod

CrossFit Templum, Templum North – CrossFit Warm-up (No Measure) Coaches choice Metcon (AMRAP – Rounds and Reps) ⚠️ This workout is modified with different movements that we are not going to do on Monday(Murph) Except the run 🙂 – – – – – – – – – – – – – – – TEAMS OF …

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5.27.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :30 single-unders :20 step back lunges + high knees/leg 5 elbow insteps + hamstring stretch/leg 1 set: :15 left-leg single-unders :15 right-leg single-unders :30 box step-overs :30 air squats 1 set: :30 single-single-double :30 box jump-overs :30 counter-balance squats – Use a …

5.27.2022 Read More »

05/27/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Barbell Turkish Getup (Max) Max BB Turkish Getups 35/35 Strength Option #2 Zercher Squat (1) As heavy as you can from the ground. Score is heaviest successful lift. Metcon Metcon (Time) For Time 3200 Meter Row Metcon Option 2 10K Bike …

05/27/2022 Read More »

05/26/2022

Templum North – CrossFit View Public Whiteboard Warm-up Snatch Drills (No Measure) PVC Mobility then… *with bar complete* 3×5 Pressing Snatch Balance 3×5 Snatch Pull unders 3×5 Snatch High Pull + Snatch Strength Snatch (1×1) Snakes and ladders game. Matt will explain Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# …

05/26/2022 Read More »

5.26.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :20 jumping jacks – Rest :10 :20 up-downs – Rest :10 Push Jerk Progressions Skill Metcon (No Measure) On an 8:00 clock: Handstand walk/wall walk practice Metcon Metcon (Weight) 5 sets for load: 5 push jerks *score total weight from each set* …

5.26.2022 Read More »

05/25/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 6 Pushup Down Dogs 5/5 Bird Dogs 5/5 Active Scorpions 10 Scap pulls 5 Kip swings Gymnastics Pullup Fun (AMRAP – Reps) EMOM for 12 Minutes 3-2-1 Go…. Athletes may perform any style or progression of Pullups. Thesw do …

05/25/2022 Read More »

5.25.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 clock: 2-4-6-8 … etc. Ring Rows PVC Pass-throughs Jumping air squats Specific Warm-up Warm-up (No Measure) DB snatch review and progression Strength DB Snatch (build to a 5 rep max (both heads touch)) Complete 5 consecutive reps right then 5 reps …

5.25.2022 Read More »

5.24.2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 1:00 on a machine 1:00 alternating Spiderman stretch 1 set: 1:00 on a machine 1:00 air squats 1 set: 1:00 on a machine 1:00 bottom of counter-balance squat hold Specific Warm-up Warm-up (No Measure) Front Squat warm-up and build Metcon …

5.24.2022 Read More »

5.23.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6: 10 alternating Spiderman stretch 100-m run 10 push-ups 100-m weighted run (14/20# ball) 5 ring rows Specific Warm-up Warm-up (No Measure) Pullup progresion and workout review: 1 set: 3-5 weighted pull-ups 3-5 handstand push-ups 3-5 chest-to-bar pull-ups 3-5 burpees Metcon Del (Time) …

5.23.2022 Read More »

5.21.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets 10 groiners 20 jumping jacks 10 scorpions Specific Warm-up Warm-up (No Measure) 3 rounds Partner A 200m row Partner B 6 step ups/box jumps 5 inch worm push ups 10 air squats Metcon Metcon (AMRAP – Reps) 25 min time cap: 240/260 …

5.21.2022 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.

CERTIFICATIONS

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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