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Tuesday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Progression Focus 3-5 reps ea. 1) Jump and Land (Hands at Sides) // Hip Extension and Footwork 2) :20 Single Unders / Rest :20 / :20 Singles Unders 3) Jump and Land (Hands at Shoulders) // Hip Extension and Torso Position 4) …

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Monday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 | 3:00min 10 Alternating Spiderman Stretch 10 Standing Toe Touch & Reach for Sky 10 Plank to Down Dog (no push-up) Set 2 | 3:00min :30 Bike (row or ski if necessary) (Easy to moderate pace) 10 Good Morning + …

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Sunday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON AN 8:00 RUNNING CLOCK… 10 Scap Pull-Ups 20 Bent Over Rows (Light DBs or Bands) 30 Single Unders (Switch to Double Unders on Set 3) Strength Metcon (No Measure) 3 SETS 10 Perfect Chin-Ups 1:30 EZ Cardio** **Athlete Choice on Cardio. …

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THAT’S ENOUGH SLICES!

CrossFit Templum, Templum North – CrossFit https://www.youtube.com/watch?v=CUjrySBwi5Q View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Workout THAT’S ENOUGH SLICES! (Time) 15 Rounds 100m Run 1 Wall Walk 25′ Bear Crawl — 2 min Rest — 15 Rounds 100m Run 4 DB Snatch 4 DB Goblet Squat ================================== *Rx: 15 Rounds, 2min Rest *Intermediate: 12 …

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Friday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Prone Arch-ups 10 Straight Leg Sit-ups Set 2 20 Alternating Knee-to-Elbow in Plank 20 Hollow Rocks 20 Alternating V-ups Specific Warm-up Warm-up (No Measure) POWER CLEAN Progression // Focus • Set up: heels down, shoulders …

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Thursday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 20 Strokes using arms only 10 Push-ups to Down Dog Set 2 20 Strokes using arms and body only :10 Top of Ring Dip Support :10 Bottom of Ring Dip Support • Athletes should place feet on the ground during …

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Wednesday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min Cap: (if you are late to class 4mins of burpees!!!) Junkyard Dog Partner Warm-up Specific Warm-up Warm-up (No Measure) Deadlift Review: 5 Coach led reps, 5 Reps athletes move on their own • Drive the hips back and squeeze the bar …

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Tuesday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 Row = 70m Penalty = 2x Alternating DB Deadlift Set 2 Row = 100m Penalty = 2x Alternating DB Sumo Deadlift High Pull Set 3 Row = 80m Penalty = Alternating DB Snatch Set 4 Row = 110m Penalty = …

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Monday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 10 Ring Rows 10 Squat Therapy (Use wall) 5 Pull-to-Stands Set 2 15 Standing Tuck Jumps 10 Alternating Single-Arm Ring Rows 10 Squat Therapy (Increase difficulty) Set 3 20 Air Squats 5 Strict Pull-ups or Ring Rows …

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Sunday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max Bar Hang :30 Scap Push-Ups Immediately into… 3 SETS 5 Perfect + Slow Push-Ups 3 Perfect + Slow Ring or Body Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP …

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!

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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