CrossFit Templo SA
If you’re in Sao Paulo I highly recommend CrossFit Templo SA – the coaches are really friendly and all the people who train there are more than happy to help you.
I went to 2 classes while I was there and about a third of each class spoke English.
Out the front of Templo SA CrossFit
Class 1 – Cardio suckfest
Warm-up: 3 rounds of 20 bar swings, 20 half burpees, 20 air squats, 20 ball slams (I think there was another movement but I can’t remember)
Strength: 5×5 Bench press on the floor @45kgs
WOD: In groups of 3; 200m 10kg carry walk/run, 90 T2B, 90 KB swings @16kgs, 90 OH Lunges (10kg plate), 200m 10kg carry walk/run, 45 T2B, 45 KB swings @16kgs, 45 OH Lunges (10kg plate)
Completed in 17 minutes
I hate cardio and when you’re in a group I always feel like you try that much harder to keep up. I was absolutely shattered after this. Cardio is not my friend. After this class I stayed back and spoke broken English/portugese with the coach, he was excited to tell me that the next day we were doing squats and a heavy WOD. Trying to walk home was an immediate struggle.
Post WOD feels
Class 2 – Back squats and heavy GRACE
Warm-up: 2 rounds; 200m Run, 30 star jumps, jumping squats, pushups and jack knifes
Strength: Back squats, 5@50%, 4@60% etc. until 2@90%.
WOD: Heavy GRACE, 30 C&J @45kgs 10minute cap
I got 24 reps and Ricky got 21 with 60kgs
This class and WOD was hell because we were both super sore and achy. I forced myself to eat straight after, and had lots of carbs and protein that evening to recover.
- Timetable is on the website
- Shirts are really cool (I think I paid R$55 for mine)
- First class is free, drop ins are R$35 (actually really cheap)
- Markets are right out the front for your post WOD feed
Me, Gui (trainer) & Nathalia (his girlfriend who spoke perfect English)