GET STARTED

CrossFit – Sat, Oct 24

Leave a Comment / Uncategorized / By

Announcements

Halloween WOD & Costume Contest Next Saturday! Yes!!! We are dressing up. Come and show up and show out!

CrossFit Templum – CrossFit

Warm-up

Warm Up (No Measure)

Rowling!

It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your partner rows (max 10 per round). Example: Row 105m = 5 burpees. Lowest total meters off wins!

Specific Warm-up

6mins

Partner 1:

3min Rig prep

Partner 2:

3min Barbell prep

Workout


Kross “The Future” Wrona (AMRAP – Reps)

FREEDOM (RX)

TEAMS OF 2…

AMRAP 15:

6 Bar Muscle-ups

12 Burpees over bar

24 Thrusters 95/65#

INDEPENDENCE:

6 CTB Pull-ups

LIBERTY

6 Pull-ups or 12 Jumping Pull-ups

12 burpees

24 empty bar thrusters

Then…

10mins to find 1RM Thrusters and max unbroken BMU’s

*One person working at a time. Switch as needed

*Add your total unbroken BMU reps to your AMRAP reps for scoring.

* Max Thruster weight on 1RM Thruster

Thruster (10min to build to 1RM)

Cool Down / Accessory

Optional Cool Down (No Measure)

3:00-5:00 Easy Cardio (Any Machine or Jog)

Then Into…

ON A 6:00 RUNNING CLOCK

1:00 Barbell Quad Smash (each)

1:00 Forearm Smash (each)

1:00 Banded Tricep Stretch (each)

(No Measure)
Quad Smash

Forearm Smash

Banded Tricep Stretch

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!

Coach Matt

Coach

I’ve been in the fitness industry since graduating with a Bachelor’s in Kinesiology in 2015, but was a life-long athlete before that, playing nearly every sport and excelling in American football. I live in The Colony with my wife and two daughters, all of whom are my everyday “why”.

I’ve participated in Crossfit since 2021, but became interested in Hyrox in late 2025 after back-to-back knee and shoulder surgeries, as I wanted to explore using less weights and more cardio. I participated in my first Hyrox race in early 2026, and plan to compete in many more going forward across all divisions.

Advice for a first time Hyrox participant; train using the sleds and going immediately into a run. If you are unprepared, they will blow-up your lower back and body on race day, and you’re not even halfway through the race when finishing them. Trust me, it happened to me in my first race!

GET STARTED

Coach Kristi

Coach

I’ve been doing CrossFit for about three years, but my fitness journey took on a whole new dimension when I started training for my first HYROX race in 2025. I’ve now done two HYROX races—Mixed Doubles and Women’s Open Solo—and I’m officially hooked.
My “Why”: I love the feeling of accomplishing something that once felt intimidating. There’s something incredibly rewarding about pushing through when your body is tired and your inner voice is telling you to slow down, and discovering that you’re capable of more than you thought. As a coach, I want to help others push past their own limits and discover that same mental strength.
My Advice to a First-Time HYROXer: (1) Get comfortable with pushing yourself for 90 minutes. (2) Spend time consistently training the station you fear the most. (3) Don’t stress about your finish time! You will finish—and chances are, you’ll be hooked. Your first race simply sets the bar for your future self.
Fun Fact: My favorite new hobby outside the gym is mahjong!

GET STARTED

Coach Chelsea

Coach

I’ve been in fitness since 2019, and what started as exercise slowly became a passion when I realized how much my physical health affected my mental health. I fell in love with the body changes, the gym family, and that daily dose of therapy. I still remember my family celebrating the first time I ran four miles. Over time, fitness grew into wanting to push myself, see what I’m capable of, and become more competitive with myself. Years later, I completed my first half marathon.

I’ve completed four HYROX races—and after each of my first two, I said, “Never again.” Apparently I didn’t mean it, because I kept signing up.

Fun fact: I have cookies and milk almost every night. Fitness and cookies can coexist.

My advice to a first-time HYROX athlete: Run more than you think you need to in training, especially on compromised legs. And do more burpees and wall balls than you’ve ever wanted to. Race day is a lot more fun when none of those things are a surprise.

GET STARTED

Coach Dante

Coach

I’ve been into fitness on and off for 12 years, starting with a simple goal: making my high school basketball team. Since then, fitness has become a way of life and a pursuit of becoming stronger, healthier, and more capable.
My philosophy is simple: you only get one life, so empty the tank. I believe fitness should help you get more out of life—not just change how you look.
I’ve completed 2 HYROX races, and my biggest advice to a first-time HYROXer is: run your own race. Don’t let comparison take away from the experience. You only get to be a first-timer once, so enjoy the process of building a more capable body.
Fun fact: Mountains > beaches, every time.

GET STARTED

Coach Andrew

Coach

Why I Started HYROX
My HYROX journey didn’t start with the goal of becoming a competitive athlete or building a HYROX community. It started with my health.
I wanted to make a change before high cholesterol and blood pressure eventually led me down the path of relying on medication. At the time, I had been doing CrossFit for about two years, but I wouldn’t say I was taking my training seriously.
I considered competing in CrossFit, but there were still skills I hadn’t developed—and honestly, I had no desire to run a marathon. Then I discovered HYROX.
It felt like the perfect middle ground: the strength and functional fitness I enjoyed from CrossFit combined with the endurance and mental challenge of running.
So I signed up for HYROX Dallas 2024 months before the race. It’s funny to think about now, considering HYROX races can sell out within minutes.
That decision changed much more than I expected.
Since beginning my HYROX journey, I’ve lost 30 pounds, improved my endurance and strength, and elevated my performance in both HYROX and CrossFit. But one of the best parts wasn’t my own transformation—it was seeing other people notice it and want to be part of it.
What started with a few people training together grew into a solid group preparing for the 2025 HYROX season. Then that group kept growing.
And it’s still growing today.
That’s what Elevate HYROX Training Club is about.
It’s not just about finishing a race. It’s about finding a reason to become healthier, challenging yourself to do things you didn’t think you could do, and surrounding yourself with a community that pushes you to become better.
HYROX helped elevate my health, my fitness, and the way I train.
Now my goal is to help our community do the same.
My Advice for Your First HYROX
If I could give one piece of advice to someone preparing for their first HYROX race, it would be simple:
Focus on your running.
Running makes up a huge portion of a HYROX race, and being able to maintain your pace while fatigued can make a major difference in your overall experience and performance.
If you already have a solid running base, I highly recommend incorporating CrossFit or functional strength training into your preparation. The combination of running and weight training gives you a great foundation for the demands of HYROX. You’ll develop strength, power, muscular endurance, and become more comfortable moving weight while your heart rate is elevated.
That’s also where HYROX-specific training becomes valuable.
Our HYROX classes are designed to challenge your ability to sustain your performance for an hour or longer. It’s not just about how fast you can run or how much weight you can move—it’s about learning how to keep moving efficiently when you’re tired.
We train the transitions between running and functional movements, build muscular endurance, work on pacing, and teach your body to perform under fatigue.
For your first race, don’t worry about being the fastest or strongest athlete in the room.
Build your running base. Get stronger. Learn to work under fatigue. And most importantly, enjoy the process.
Your first HYROX gives you a baseline.
Then you get to come back and see how much you can Elevate from there.

GET STARTED

MORGAN LITTAUER

EXPERIENCE COORDINATOR

Coming soon…

CERTIFICATIONS

Coming soon…

GET STARTED

GINA FLORES

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

GET STARTED

RAND HERZ

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

GET STARTED

CATHY SIMMONS-LANDRY

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

GET STARTED

TAYLOR SMITH

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

GET STARTED

COURTNEY TIBILETTI

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

GET STARTED

FERNANDA VALDEZ

MEMBER

Coming soon…

CERTIFICATIONS

Coming soon…

GET STARTED

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

GET STARTED

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

GET STARTED

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

GET STARTED

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

GET STARTED

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

GET STARTED

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

GET STARTED

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

GET STARTED

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.