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CROSSFIT TEMPLUM

WORKOUT OF THE DAY

CrossFit – Tue, Sep 27

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) HINSHAW SINGLE-UNDER WARM-UP Specific Warm Up Warm-up (No Measure) 1 set: :20 row (easy pace) – Rest

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CrossFit – Mon, Sep 19

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 2 sets: :20 of work/:10 of rest: Left-leg single-leg toe touches Right-leg single-leg toe touches Ring rows

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CrossFit – Thu, Sep 8

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: :20 jump rope 5 staggered stance good mornings/leg 10 alternating scorpion stretches 15 alternating jumping

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CrossFit – Sat, Sep 3

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Comp prep coaches choice. Partner Workout CW2: Metcon (AMRAP – Reps) Build a ladder in 8 minutes

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CrossFit – Mon, Aug 29

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 10 alternating spiderman stretch 30 mountain climbers 10 alternating step-ups :45 row (slow) 1 set:

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CrossFit – Wed, Aug 3

CrossFit Templum – CrossFit Warm-up 1 set: 50-ft shuttle run 50-ft high knees 50-ft butt kicks 50-ft broad jump 50-ft walking lunge 50-ft spiderman stretch

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CrossFit – Sat, Jul 30

CrossFit Templum – CrossFit Specific Warm-up Pull-up Progressions and Scaling options Test Round: 5 Pull-ups 10 Burpees 15 Wall Balls Metcon Partner WOD: (Time) 30-20-10

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7.29.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :40 single-unders :20 hollow rocks :10 rest 1 set: :20 single

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7.28.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 30-20-10 Jumping jack Mountain climber (2-ct) Plank hold on elbows (counted

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7.27.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :40 plate hops :40 spiderman hold (:20 per side) :40 air

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7.26.2022

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: 100-m jog 20 sit-ups 1 set: 100-m run 20 v-ups 1 set: 200-m run

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7.25.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 5 small, medium, & large arm circles forward 5 small, medium,

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7.22.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 30 plate hops 20 alternating shoulder taps (10/side) 15 ground plate-to-overhead

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7.21.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 row, bike, ski, or run (200-m) 10 single-leg toe touches/leg

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7.20.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 25-ft shuttle runs :40 air squats :20 burpees (no push-up)

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7.19.2022

CrossFit Templum – CrossFit View Public Whiteboard () () () Metcon 5K run or 5K row Option 5k Run (Time) Max Effort 5k Run 5k

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7.22.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy pace) :30 alternating Samson stretch :30 ring rows

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DT “ish”

CrossFit Templum – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP28 (RX 135/95) (115/75) Teams of 3 AMRAP5 9 Dead lifts 6

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7.15.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :40 single-unders :10 rest :40 alternating BW lunges :10 rest :40 KB

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7.14.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 row 10 elbow-to-instep + reach :30 scap pull-up 1 set:

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7.13.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 4: 20 jumping jacks 10 alternating lunges 5 push press (35/45 lb)

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7.12.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 25-ft shuttle runs – Every minute on the minute

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7.11.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :45 mountain climbers :15 samson stretch/leg :30 ring rows 1 set:

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Saturday wod

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) General Warm Up 2 sets: 10 groiners w/ reach 10 donkey kick to hip circles

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7.8.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m jog 10 alternating Samson stretch 20 seated leg raises 1

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7.7.2022

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set: partner 1: 1:00 assault bike partner 2: : :30 PVC

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7.6.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 7: :30 row 10 alternating elbow-to-instep 5 wall squats :15 right-side plank

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7.5.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :50 wall sit :10 rest : 40 single-unders :10 rest :30

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7.4.2022 Hero WOD

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach Mickey’s Choice 😮 Loredo (Time) 6 Rounds for time of: 24 Squats 24

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7.1.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 row (easy) :30 row (moderate) :30 row (hard) 5 inchworm

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6.30.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 jumping jacks – Rest :10 :20 plank hold – Rest

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6/29/2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :30 couch stretch (:30 /leg) 1:00 Foam roll upper back with

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Saturday Wod

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice Metcon (AMRAP – Rounds and Reps) TEAMS OF 3 5 Rounds of 5:00

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6.28.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 good mornings + jump

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6.27.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating elbow instep + reach 10 air squats 1:00 row/bike(easy)

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6.24.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: Every 3:00: Run 200-m Row 200/250-m -rest the time remaining in the

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6.23.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 run, bike, row, or ski 10 staggered stance good mornings/leg

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6.22.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 arm swings across 10 arm swings overhead 10 leg swings/leg

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6.21.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 20 alternating box step-ups (10/leg) 16 single arm DB row (8/side)

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6.20.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 10 alternating hamstring scoop stretch 10 alternating Samson stretch 1 set: 10

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6.18.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Call Metcon Metcon (AMRAP – Rounds and Reps) 30min AMRAP: Teams of 3:

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6.17.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2-3 sets: :30 run, bike, row, or ski 10 leg swings/side 10 PVC

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6.16.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 toe taps :20 in-and-out :20 two-foot plate hops :20 lateral

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Saturday Wod

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice – Slides ⚒️ Metcon (AMRAP – Reps) TEAMS OF 3 3 Round AMRAP

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6.15.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 6 sets: :20 air squats :10 up-downs :10 PVC pass throughs Strength Thruster

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6.14.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 high knees 10-inch worms + push-up 10 overhead lunges 1

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6.13.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 calorie row :45 banded pull aparts :30 knee push-ups Specific

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6.11.2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1- Set PVC 5 am special – Get a lap! 10 pvc pass throughs

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6.10.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 of plyometric drills 1:00 of inchworms + 3 hand-release push-ups

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6.9.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 bike (easy pace) 5 single-arm ring rows/arm 20 bicycle crunches

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6.8.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 50 single-unders 20 air squats 10 PVC pass-throughs 10 PVC good

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06/07/2022

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps

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6..7.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :40 bike, ski, row, run, or single-unders :10 rest :30 hollow

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06/06/2022

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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6.6.2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m run 20 split squats (10/leg) 20 empty-bar back-rack elbow rotations

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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

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.

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