CrossFit – Mon, Mar 31

CrossFit Templum – CrossFit

View Public Whiteboard

General Warm-up (No Measure)

Banded warm-up0

2 sets:

10 alternating Spiderman stretches

10 banded good mornings

10 banded pull-aparts

Dynamic warm-up

1 set:

20 jumping jacks

20 alternating soldier kicks

10 inchworms + 1 push-up

1 set:

20 skier jacks

10 alternating box step-overs

10 up-downs

1 set:

20 mountain climbers

10 box jump-overs

5 burpees

Thruster (Pre-workout
EMOM 10:
2 thrusters)

250331 (AMRAP – Reps)

– RX –

AMRAP 12:

2 wall-ball shots (9/10 ft) (14/20 lb)

2 box jump-overs (20/24 in)

2 burpees

– After every round add 2 reps to each movement.

– INTERMEDIATE –

AMRAP 12:

2 wall-ball shots (9/10 ft) (10/14 lb)

2 box jump-overs (20/24 in)

2 burpees

– After every round add 2 reps to each movement.

– BEGINNER –

AMRAP 12:

2 wall-ball shots (9/9 ft) (6/10 lb)

2 box jump-overs (12/12 in)

2 burpees

– After every round add 2 reps to each movement.

– MASTERS 55+ –

AMRAP 12:

2 wall-ball shots (9/9 ft) (10/20 lb)

2 box jump-overs (20/24 in)

2 burpees

– After every round add 2 reps to each movement.

– Athletes may step-up onto the box.

Stretching (Checkmark)

Accumulate:

30 reach, roll, and lifts

– AT-HOME – (AMRAP – Reps)

AMRAP 12:

2 single-DB thrusters (35/50 lb)

2 object jump-overs (20/20 in)

2 burpees

– After every round add 2 reps to each movement.

Work Your Weakness

– STRENGTH I – (6 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knees.

2 drop sets:

1 complex at 95%

1 complex at 90%
– Welcome to the in-between-cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.

– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Back Rack Lunge (- STRENGTH II –
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.

)

– Welcome to the in-between-cycles week of our Strength program. This week’s goal is to recover, realign, and prepare for the next cycle that will start on April 8.

– Build to a heavy set of 4 back-rack reverse lunges on each leg.

– Aim to start with around 50% of your 1-rep-max back squat.

– Avoid going so heavy that the back knee impacts the ground.

– STRENGTH III – (Time)

10 sets:

Sled push (50/90 lb) (75 ft)

Sled pull (50/90 lb) (75 ft)

– Rest 1:00 between sets.
– Welcome to the in-between-cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.

– The suggested weight is added to the sled. Add a rope or a ring + strap to pull the sled, and keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.

– Feel free to add additional load to the sled, but you should not have to stop moving.

– SKILL I – (Checkmark)

4 sets:

Handstand walk (100 ft)

1:00 plank hold

– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.

– Perform the plank on your hands or your forearms.

– If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

– STAMINA I – (5 Rounds for calories)

– 30-50 calories each set.

– Consistent paces across the 3-minute effort.

– Build stamina and conditioning.

– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.

– Keep your chest high and push/pull with your arms and legs.

– Air bike modifications: Echo bike, assault bike, C2 bike, ski, row, run

Leave a Comment

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

Coming soon…

CERTIFICATIONS

Coming soon…

GINA FLORES

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

RAND HERZ

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

CATHY SIMMONS-LANDRY

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

TAYLOR SMITH

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

COURTNEY TIBILETTI

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

FERNANDA VALDEZ

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

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.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

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

PHONE:

GIVE US A CALL
+1(972)591-3488

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.