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CROSSFIT TEMPLUM

WORKOUT OF THE DAY

Saturday Wod

CrossFit Templum, Templum North – CrossFit Warm-up (No Measure) Coaches choice Metcon (AMRAP – Rounds and Reps) ⚠️ This workout is modified with different movements

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05/27/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Barbell Turkish Getup (Max) Max BB Turkish Getups 35/35 Strength Option

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5.27.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :30 single-unders :20 step back lunges + high knees/leg 5 elbow insteps

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05/26/2022

Templum North – CrossFit View Public Whiteboard Warm-up Snatch Drills (No Measure) PVC Mobility then… *with bar complete* 3×5 Pressing Snatch Balance 3×5 Snatch Pull

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5.26.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :20 jumping jacks – Rest :10 :20 up-downs – Rest :10 Push

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05/25/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 6 Pushup Down Dogs 5/5 Bird Dogs 5/5 Active

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5.25.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 clock: 2-4-6-8 … etc. Ring Rows PVC Pass-throughs Jumping air squats

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5.24.2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 1:00 on a machine 1:00 alternating Spiderman stretch 1 set:

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5.23.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6: 10 alternating Spiderman stretch 100-m run 10 push-ups 100-m weighted run (14/20#

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05/21/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Groiners 20 Jumping Jacks 10 Scorpions Specific Warm-up Warm-up Warm-up (No

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5.21.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets 10 groiners 20 jumping jacks 10 scorpions Specific Warm-up Warm-up (No Measure)

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05/20/2022

Templum North – CrossFit View Public Whiteboard Warm Up: Bike/Row 3 min Strength Front Squat (5×5) 70-75% of your 1 rep max Strength Option #2

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5.20.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :30 jumping jacks :30 unweighted good mornings 1:00 shoulder tap (x2) +

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05/19/2022

Templum North – CrossFit View Public Whiteboard Strength Hang Snatch Max reps cycling hang snatches Rx+ 135/95 Rx 95/65 S. 75/45 Warm up hang snatch

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5.19.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :45 jump rope 10 scorpion stretches 10 RDLs 10 bent-over rows 10

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05/18/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter row 10 Air Squats 8 pushup down dog 10 Scap

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5.18.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 20 air squats 1

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05/17/2022

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Metcon (No Measure) 1 min block each pushup plank Hollow

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5.17.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 bike (easy pace) 10 alternating Spiderman stretch 10 staggered-stance good

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05/16/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 15 Jumping Air squats 10 DB Strict Press 15

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05/14/2022

Templum North – CrossFit View Public Whiteboard Metcon Quad Squad (Time) A 4 person team 1 person works at a time for time to complete

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5.14.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 jumping jacks 10 synchronized up-downs 10 ring rows 1 set:

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05/13/2022

Templum North – CrossFit View Public Whiteboard Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box

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5.13.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: : 30 high knees : 15 rest : 30 banded side

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05/12/2022

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Squat Snatch (1) Every 2 minutes on the minute. 1

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5.12.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 single-unders 10 inchworm + push-ups :30 single-unders (fast) 10 PVC

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05/11/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds :30 Bike* 6 Inch Worms 7/7 Single leg DB RDL 8 Up

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5.11.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 50-ft shuttle run (25 ft down and back) 25-ft bear crawl

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05/10/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run/Row 20 Arm Haulers 15 PVC Pass through 10 Lu presses 5

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5.10.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 30 high knees in place 30 butt-kickers in place 2 Samson

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05/09/2022

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

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5.9.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :20 row – Rest :10 :20 shoulder taps in plank – Rest

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Saturday

CrossFit Templum – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) AMRAP 8 5 Frog Jumps 5 Air Squats 5/5 Strict Press 10 Alt

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05/07/2022

Templum North – CrossFit View Public Whiteboard Warm-up Partner Metcon Metcon (Time) For Time 800 meter run together 60 OH squats 95/65 90 T2B 60

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05/06/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row Duck walk 10 Banded Squats (slow and controlled) Banded Lat

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5.6.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 15 toe-taps to target 10 good mornings (vary good

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05/05/2022

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Smurph (Time) For Time 1,000 Meter Row or 2,500 Bike

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5.5.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets: :30 row, bike, ski, or run :10 rest :30 lunge variations

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05/04/2022

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip

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5.4.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 400-m run (slow) 10 single-leg toe touches/leg 10 lateral leg swings/leg

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05/03/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 20 Glute Bridges 15 Ring Rows 10 Goblet Squats

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5.3.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) PROGRESSION FOCUS 12min: :30 sec ea. movement: False-grip ring row Single-unders reps Jumping

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05/02/2022

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

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5.2.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 2 shuttle runs (25 ft there and back) 15 air squats

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04/29/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Thruster (5-5-5-5-5) Metcon Tabata Friday! (4 Rounds for reps) Air Squats

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4.29.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :45 inchworm + push-ups 400-m run Back Squat Warm up &

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Saturday Wod

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice 🙂 Metcon (AMRAP – Rounds and Reps) Constantly Varied Chief ———————————– 5 Rounds

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04/28/2022

Templum North – CrossFit View Public Whiteboard Warm-up Turf Drills (No Measure) 15yd distance of the following: Hip rolls (inside to out) Hip rolls (outside

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4.28.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 30 alternating shoulder taps (15/arm) 20 hollow rocks 10 broad jumps

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04/27/2022

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip

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4.27.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 mountain climbers 10 staggered-stance good mornings/leg 5 single-arm ring rows/arm

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04/26/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 10 DB RDL’s 6/6 DB Single arm DB Overhead

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4.26.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 mountain climbers :20 shoulder taps :20 double-knee tucks in plank

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04/25

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

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4.25.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 10 alternating Spiderman stretch :20 jumping jacks 10 push-up to down dogs

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Saturday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Lunges 5 Air Squats 5 Tempo Push Ups 10

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4.22.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: Run 200 m 10 PVC pass-throughs 15 PVC good mornings 1

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4.21.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :45 bike (slow) :30 groiners :15 air squats 1 set: :45 bike

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04/20/2022

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip

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4.20.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m run (slow) :30 arm swings across :30 banded pull-aparts :30

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04/19/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap 100 Meter Run Duck Walk 25ft (down) Broad Jump 25ft (back)

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4.19.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 5: 10 alternating Cossack squats 5 push-up to down dogs 10 alternating

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04/18/2022

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

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4.18.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :40 single-unders :30 inchworm walk-outs :20 arm circles 1 set: :40

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04/16/2022

Templum North – CrossFit View Public Whiteboard Metcon Option #1 Metcon Tour De Heath (Time) For Time Rx 150 Pull-ups 120 Burpee Box Jump Overs

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Passover Workout

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Passover Special Warm Up Metcon Metcon (3 Rounds for reps) Passover Workout – “Let

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04/15/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row 2 Minutes Then… On a 5 Minute clock foam roll.

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4.15.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row :45 of air squats :30 of banded good mornings

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04/14/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run/500 Bike 10 Arm Circles Forward/Back 8 Pushup down dog 5 BB

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4.14.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :20 double-knee tucks in a plank – Rest :10 :20 good

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04/13/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike or Row 8/8 Single DB press 15 Toe Touches

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4.13.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: Run 200 m 10 band or pvc pass-throughs 10 band or

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04/12/2022

Templum North – CrossFit View Public Whiteboard Warm-up Strength Bench Press (5-5-5) 5 Reps@ 65% 5 Reps@ 70% 5 Reps@ 80% Snatch (2-2-2-2-2) Metcon Long

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4.12.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :30 up downs/burpees/bar-facing burpees :30 back-rack alternating elbow rotations :30 front-rack

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04/11/2022

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

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Jesus WOD

CrossFit Templum – CrossFit View Public Whiteboard Jesus WOD (Time) 14 rounds for time of: 10 Deadlifts (95/65) 10 Squat Cleans (95/65) 10 Push Presses

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4.11.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 1:00 of 1 up-down to a 6-in target +

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04/09/2022

Templum North – CrossFit View Public Whiteboard Metcon Teams of 3 Metcon (AMRAP – Reps) 6 Rounds EMOM 1 Min Row 1 Min Press 95/65

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4.9.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 🎉Burpees🎉 15 good mornings 10 RDL’s 200 meter run 15 good

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04/08/2022

Templum North – CrossFit View Public Whiteboard Warm-up Strength Front Squat (5-3-1-1) Front squats 5-3-1-1 70% 80% 90% 90+ Metcon Metcon (Time) For Time 30/25/

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4.8.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7: P1: 200-m run P2: Max-meter row Set 1: Focus on sitting up

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04/07/2022

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup1 (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (in front rack)

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4.7.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: • :20 at each movement. PVC pass-throughs False-grip ring row/bent-over rows

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04/06/2022

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip

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4.6.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :30 burpees :30 run, row, bike, or ski Metcon Metcon (Time) 10

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4.5.2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) EMOM 4: Min. 1 | :15 of each movement below

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04/04/2022

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal

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4.4.2022

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3 sets: Run 100 m 15 banded pull-aparts 10 banded pass-throughs 10

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Saturday Wod

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: 2x :30s good mornings :30s groiner stretch :30s air squat :30s

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04/01/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 30 Second knee tucks 10 Box jumps 10 Rear

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4.1.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :40 jumping jacks :30 hollow hold :20 supinated hang from pull-up bar

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03/31/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 8 Push-up down dog 10 Alt. Scorpion Stretch 1

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3.31.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row, bike, SkiErg, and/or run 10 Kang squats 3 sets:

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03/30/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 10 Strict Press 10 Goodmornings 20 Toe Touches Strength

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3.30.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 alternating single-leg toe touches :30 alternating back-step lunges :30 inchworm

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03/29/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 20 Walking Lunges 10/10 Single leg DB RDL 10/10

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3.29.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy pace) 10 weighted med-ball sit-ups with straight legs

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03/28/2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 6-10 Dumbbell strict press 10-15 Reps Dumbbell lateral raises 6/6 Cossacks lunge

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3.28.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 foam rolling upper and mid-back 1:00 foam rolling each lat

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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!

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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