Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -Hard Cap 8:00- Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Partner A: Rows to 100m then gets off the rower and perform the movement and number of reps listed below. • Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own
Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 :30 Alternating Spiderman Stretch :30 Plank to Down Dog Set 2 :30 Single Unders :30 Inch worms :30 Hand Release Push-ups Set 3 :30 Double Unders or Singles 30 Shoulder Taps in Plank Set 4 :30 Double Unders or Singles 100’ Bear
CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warmup: Partner A Rows 100meters Partner B performs the following until Partner finishes the row then switch. High Knees Up-Downs Lunges Push-ups Wall Facing OH Squats Strength Shoulder Press (5-5-5-5-5 (TEMPO) ) 2 second press 2 second reset hold Specific Warm-up Warm-up (No
Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Partner A: Rows to 100m then gets off the rower and perform the movement and number of reps listed below. • Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own
CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 3:00 Clock 5 PVC Pass Throughs 4 Alternating Overhead Lunges 5 Good Mornings 4 Muscle Cleans Movement / Focus 1) Snatch Grip Push Press // Lockout Arms 2) Overhead Squat // Slowly increase depth from 2″ down to a full squat each
Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warmup: Partner A Rows 100meters Partner B performs the following until Partner finishes the row then switch. High Knees Up-Downs Lunges Push-ups Wall Facing OH Squats Strength Shoulder Press (5-5-5-5-5 (TEMPO) ) 2 second press 2 second reset hold Specific Warm-up Warm-up (No
CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Trash Yard” Game 3x 90 seconds Then…5mins of: Squat Therapy 5-10 reps and increase difficulty Specific Warm-up Warm-up (No Measure) Cardio Interval Prep: *Goal is to increase pacing ea. set* 6 sets :20 seconds work :20 rest Metcon Metcon (2 Rounds for time) Every
Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Back Squat (6-5-4-1-1) 6@65% 5@ 75% 4@80% 1@90% 1@95% Metcon Timothy Haskell (Time) 4 Rounds for Time 18 Overhead Squats (115/85 lb) 18 Toes-to-Bars
CrossFit Templum – CrossFit View Public Whiteboard () Nightmare on Templum Street (Time)
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
