CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 row, slow 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 kip swings 3 sets: Partner 1 | :20 row sprint – Partners 2 and 3 rest. Partner 2 | :20 row sprint – Partners 1 and 3 rest. Partner 3 | :20 row […]
CrossFit – Tue, Sep 10 Read More »
CrossFit Templum – CrossFit Warm-up 2 sets: :20 Samson stretch/leg 10 hollow rocks 10 alternating reverse lunges 10 PVC pass-throughs :10 ring support hold 10 push-ups to down dog RING DIP 1 round: 5 foot-assisted ring dips Rest :30 3-5 strict ring dips Specific Warm-up Snatch and overhead squat prep Skill & Strength 3 sets:
CrossFit – Mon, Sep 9 Read More »
CrossFit Templum – CrossFit Metcon (AMRAP – Rounds and Reps) Warm Up: :30 row (easy) :30 alternating Spiderman stretches :30 row (easy) :30 alternating plank up downs :30 row (moderate) :30 Kang squats :30 row (fast) :30 burpee over bar Power Clean Progressions: 5 clean deadlift 5 down and finish 5 high hang muscle clean
CrossFit – Sat, Sep 7 Read More »
CrossFit Templum – CrossFit Warm-up 3 sets: :30 bike/row (slow) :30 Samson stretch lunges :30 sit-up progression :30 air squats – Rest :15 between movements. Specific Warm-up 3 sets: :30 bike/row (increasing paces) – Rest 1:30 between sets. – Build in pace to 90-95% effort. Metcon Metcon (5 Rounds for time) Every 4:00 for 5
CrossFit – Fri, Sep 6 Read More »
CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 1 set: 10 box step-ups 10 hand-elevated push-ups on a box 10 kettlebell sumo deadlifts 1 set: 10 tuck jumps 5 single-arm kettlebell presses, right 5 single-arm kettlebell presses, left 10 Russian kettlebell swings 1 set: 10 box jumps 5 single-arm kettlebell push
CrossFit – Thu, Sep 5 Read More »
CrossFit Templum – CrossFit Warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Specific Warm-up 4-5 sets: 3 front squats – Build to 70-80% of 1-rep-max front squat. – Rest 1:00 between sets. Strength Front Squat (3-3-3-3-3) Work Your Weakness (Strength;Skill;Stamina)
CrossFit – Wed, Sep 4 Read More »
CrossFit Templum – CrossFit Warm-up 1 set: 3:00 row 1 set: :30 mountain climbers 5 inchworms + 1 push-up/rep 5 kettlebell windmills/arm 1 set: :30 up-downs 10 single-arm kettlebell swings, right 10 single-arm kettlebell swings, left 1 set: :30 burpees 10 single-arm kettlebell presses, right 10 single-arm kettlebell presses, left Specific Warm-up Set 1: Cue
CrossFit – Tue, Sep 3 Read More »
Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Warm-up 2 sets: :20 jumping jacks 10 unweighted good mornings 10 walking lunge steps 5 push-ups, slow 5 push-ups, fast 10 kb deadlifts 10 kb russian swings Metcon Option to do Hero WOD
CrossFit – Mon, Sep 2 Read More »
Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Saturday Warmup (No Measure) Warm up 1 set (everyone) 10 Leg swings f/b l/r 10 push up to down dog 10 singles 10 air squats 10 kb deadlifts 10 db push press 5
CrossFit – Sat, Aug 31 Read More »
Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Saturday Warmup (No Measure) Warm up 1 set (everyone) 10 Leg swings f/b l/r 10 push up to down dog 10 singles 10 air squats 10 kb deadlifts 10 db push press 5
CrossFit – Sat, Aug 31 Read More »
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
