CrossFit – Wed, Dec 20

Announcements

🎄December 22 + 23 – Annual 12 Days of Christmas WOD
🎁 December 24 + 25 – Closed
🎉 December 31 – Closed
🎊 January 1 – 9am + 10am classes only

Fall Templum Newsletter: https://bit.ly/3GvB3Y4

CrossFit Templum – CrossFit

Warm Up

Game Time:

Basketball Jones 😉

Specific Warm Up

1 round:

4 box step-ups

4 med-ball front squats

4 box jumps, low box

4 med-ball push presses

4 box jumps, workout height

– Step down from the box.

1 round:

4 wall-ball shots

4 toes-to-bars

4 box jumps

– Step down from the box.

– Use workout variations of each movement.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

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

10 toes-to-bars

10 box jumps (20/24 in)

– Step down from the box.
Intermediate: Same

Beginner: 9ft/10ft, 10/14# Knee raises

12in box

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Checkmark)

5 sets:

100-ft sled push (50/90 lb)

100-ft sled pull

1:00 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.

– Add the suggested weight to the sled and use a rope to pull it. Keep the rope on the sled while you push and then use it to pull the sled too. The pull should be a backpedal, not an over-the-shoulder drag.

– Move as fast as possible on the sled push and pull.

– Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible, however, you should have to break more than once in each set

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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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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.

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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

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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,

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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.

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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.

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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

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