Sunday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Groiners

10 Bootstrappers

20 Alt. Bicycle Crunches

10 Alt. Curtsy or Reverse Lunges

10 Squat Jumps

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 6-10 Reps of Pistol Practice Option*

MIN 2 – :45 Static Hold Option**

*Pistol Options…

Banded Pistol Squat

Tall Box Step-Ups

Curtsy Squats

Narrow Stance Air or Goblet Squat

**Static Hold Options…

Tuck Hold

Wall Ball Weighted Hollow Hold

Front or Reverse Plank

Wall Ball Squat Hold

(No Measure)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10*

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

Sit-Ups

*After each full set, complete 20 Alt. DB Hang Muscle Clean (50/35)|(35/20).

For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc…

(Score is Time)

WB KG: (9/6)|(6/5)

DB KG: (22.5/15)|(15/10)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Supine Knee Hug (R)

1:00 Supine Knee Hug (L)

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

(No Measure)

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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!

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

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