CrossFit – Fri, May 10

Announcements

Spring 2024 Newsletter

Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)

>>>2024 Memorial Day Murph<<<

>>Templum Strength & Speed Camp<< Starting Monday, June 3rd

CrossFit Templum – CrossFit

Warm-up

JUMP-ROPE Warm-up:

1 round:

:20 single-unders

:20 single-unders jog in place

:20 single-unders jump front to back

:20 single-unders jump side-to-side

:20 single-unders jumping lunges

:20 single-unders left leg

:20 single-unders right leg

– Rest :10 between movements.

RACK POSITION

1 set:

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbows

10 back squats with elbows high in the back rack

Move bar to the front rack and attempt to get as many fingers on the bar as possible.

Lead athletes through the first set and then let them move through the last 3 on their own for a total of 12 reps.

2 sets:

2-inch front squat + pull elbows up before standing

4-inch front squat + pull elbows up before standing

6-inch front squat + pull elbows up before standing

Specific Warm-up

Lifting Complex Progression & build-up:

3 sets:

3 deadlifts

3 hang power cleans

3 front squats

– Build to workout weight.

Metcon

Metcon (Time)

For time:

9-7-5:

Deadlifts (125/185 lb)

Hang power cleans

Front squats
Intermediate: 95/135

Beginner: 55/75

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Distance)

On a 15:00 clock:

Bike for distance
– Every minute perform a :15 sprint

– Score = total distance.

– 7000+/5000+ meters.

– Ride at a slow-to-moderate pace.

– Increase your pace significantly during the 15-second sprints.

– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Again, remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.

– Sub run or ski as needed.

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

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

We are excited to meet you!

MORGAN LITTAUER

EXPERIENCE COORDINATOR

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CERTIFICATIONS

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GINA FLORES

MEMBER

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RAND HERZ

MEMBER

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CATHY SIMMONS-LANDRY

MEMBER

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TAYLOR SMITH

MEMBER

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COURTNEY TIBILETTI

MEMBER

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FERNANDA VALDEZ

MEMBER

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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

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.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

2425 W Parker Rd #6d, Carrollton, TX 75010, United States

PHONE:

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+1(972)591-3488

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