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CrossFit – Thu, Oct 13

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CrossFit Templum – CrossFit

Warm-up

1 set:

Partner 1 | :40 row

Partner 2 | :40 alternating scorpion stretch

Partner 2 | :40 row

Partner 1 | :40 alternating scorpion stretch

1 set:

Partner 1 | :40 row

Partner 2 | :40 alternating lunges

Partner 2 | :40 row

Partner 1 | :40 alternating lunges

1 set:

Partner 1 | :40 row

Partner 2 | :40 sit-ups

Partner 2 | :40 row

Partner 1 | :40 sit-ups

Specific Warm Up

2 sets:

10 alternating DB lunges

10 GHD sit-ups

Metcon

Metcon (Calories)

AMRAP 20 with a partner:

Max-calorie row

10 DB lunges (25/35 lb)

15 GHD sit-ups

– Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.

Intermediate: GHD to parallel

Beginner: Weighted AbMat Sit-ups

Skill

Metcon (Checkmark)

3 sets:

25 weighted hip extensions

Cool Down

Accumulate:

2:00 frog stretch

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DONTAE “Prime Time” Smiley

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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!

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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.

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CrossFit Level 2 Certification

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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

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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,

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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.

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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.

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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.

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 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

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