CrossFit – Sat, Aug 20

CrossFit Templum – CrossFit

Warm Up

3min AMRAP:

Partner 1:

  – 10 PVC pass through

  – 10 PVC Alt Elbow Punch

  – 5 PVC front squat

  – 5 PVC press

Partner 2: squat hold (empty barbell/KB)


Specific Warm Up

In teams of 2:

2min AMRAP

Partner 1: 100m run

Partner 2: max jump squats

2min AMRAP:

Partner 1: 15sec Hang Hold  + 5 Kip Swing

Partner 2: max KB deadlift

2min AMRAP:

Partner 1: 100m run

Partner 2: max thrusters (empty)

2min AMRAP:

Partner 1: 10 box step ups + 5 jumps

Partner 2: max med ball push press



“Super F.R.E.A.K.”

FR= Fran

E = Eva

A = Angie

K = Kelly


The Girls

” FR an”

21 -15-9

Thrusters (95/65)

Pull Ups

” E va”

5 Rounds For Time

800m Run

30 KB Swings (70/53)

30 Pull Ups

” A ngie”

50 -40-30-20-10

Double Unders

Sit Ups

” K elly”

5 Rounds For Time

30 Box Jumps (24/20)

30 Wall Balls (20/14)


Our workout is inspired by the 1st round of each of the above girl workouts.

“Super F.R.E.A.K.” (AMRAP – Rounds and Reps)

In teams of 2 complete the following

30min AMRAP of:

21 Thrusters  (115/85 | 95/65 | 75/45)

21 Pull Ups (Jumping Pull Ups)

800m Run

30 KB Swings (70/53 | 70/53 | 53/36)

30 Pull Ups

50 Double Unders (100 singles)

50 Sit Ups (V-Ups | Situps | Situps)

400m Run

30 Box Jumps (24/20 | 24/20 | 20/16)

30 Wall Balls (30/20 | 20/14 | 14/10)

RX+ | RX | Scaled


The fine print

* one partner working at a time

* each 400m run = 1 rep  (rep granted for starting the run before the clock)

* break reps however between partners, except minimum run is 400m (1 lap only)

* scale options: weights -> run -> reps

* 1 round = 265 reps


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DONTAE “Prime Time” Smiley


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

OZ Krakowski


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

Desiree Powell


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

Lucas Siqueira


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. 



CrossFit Level 1 Certification

Mickey Admony


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.



CrossFit Level 1 Certification

Marc Jones


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



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


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