BRING A FRIEND FREE Partner W.O.D. Saturday 8/27/16

bring friend cfr


It’s that time of month again!

Reminder that the last Saturday of every month will completely accommodate anyone interested in trying out CFR for the first time. So if you know of anyone that has been wanting to try crossfit, or you know this would be a good setting for them, please invite them and do the workout with them! The workouts will always be challenging for everyone and you can get a chance to show them other movements and around the gym with any extra time! We will be honoring $25 off referral bonuses as well, to you and the newbie you refer if they decide to join! Hope to see you there!


Last Saturday’s crew showed up in a big way!  

Partner WOD – 30 minutes

*Start teams at different AMRAPs to accommodate equipment and rowe...

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W.O.D. Friday 8/26/16


Strength – 15 -20 min as needed

Find your new 1 rep max Front Squat!

*Disclaimer – To those who are newer crossfitters that may not have taken it “easier” in their training this week, for those who will miss this day due to work ,etc,  and those who “overtrained” this week and for some reason don’t hit a new 1 rep max front squat…  We will be also allowing you to test your 1 rep front squat on Monday as well, after a weekend of rest.

I will be programming back squat Monday for the strength and for those who aren’t happy with their 1 rep Friday max, feel free to use that time to aim to hit your new 1 rep front squat as well.

Post on facebook or send me some pics/PRs to post! Go get it!!!

Conditioning WOD – 16 min cap

4 Rounds for time of…

10 Deadlifts 255/165

20 Wall balls 20/14/15


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W.O.D. Thursday 8/25/16

Here is another mobility video in which I’ll continue posting different vids a couple times a week for you to use and educate yourselves.

Conditioning WOD – 40 min time cap

*Start athletes at different stations and share weights if needed

2 Rounds for time of…

25 KB Swings 55/35

25 Box Jumps 24/20

25 Sumo Deadlift High Pull 75/55

400m Run with med ball 20/14/15lbs

25 Ring Dips

25 Calorie Row

25 Double Unders (50 singles or 25 bar hops)

Post total times! (if you are unable to complete under the time cap, add a second per rep onto time cap that was not completed)

CFR Enudurance 6:30PM

*Same workout as the daily WOD above

*If corework is wanted, complete…

30 Oblique Crunches – Right/Left side = 1 rep

10 Leg Raises with 3 seconds to lower

30 Abmat Sit-ups

10 Leg Raises with 3 seconds to ...

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W.O.D. Wednesday 8/24/16


9amlunges 9amt2b 9amafterparty

A few pics of the Monday 9am grabbing some gainzzz with a little afterparty group workout…

Strength – 8 Min EMOM

Front Squat Cycle Maintenance Day – Week 6 Day 2

Every 2 minutes on the minute complete 2 front squats at 75% of your 1 rep. (4 sets)

***Finding your new 1 rep max on Friday!  Be stretching and resting those legs!

Conditioning WOD – 12 min 

As many reps as possible in 12 minutes of…

30 Power Snatches 75/55
15 Bar Facing Burpees
30 Thrusters 75/55
15 Bar Facing Burpees

Post your front squat weight used for all 4 sets and TOTAL reps in the 12 minutes!



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W.O.D. Tuesday 8/23/16

Look at that full “Learn To” CrossFit class!  Let your friends know that the first time is FREE and that every Tuesday and Thursday at 5:30 PM we offer these classes to help them build a foundation before joining the typical group class.  If they can’t make this time, no problem, we will just set up a one on one around their schedule to get them started!  Also enjoy the $25 referral bonus on your account for you and them, once they join!

learn to cf

Conditioning WOD – 30 minutes

On a 30 minute running clock…

0 – 10 minutes complete for time…

1. Press Conditioning
For time:
20 Push Jerk 135/95
20 Push Jerk 155/105
20 Push Jerk 185/135
*No Racks.  1 Bar.  Increasing weight as you go.

10 – 20 Minutes complete for time…

2. Clean Conditioning
For time:
20 Hang Power Clean 155/105
20 Hang Power Clea...

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W.O.D. Monday 8/22/16



Last week of front squats!  Go Get it!

Strength – 12 minutes

6 Week Front Squat Cycle – Week 6 Day 1

2 sets of 2 at 100%

***use your current 1 rep max front squat you established at the start

Conditioning WOD

21 – 15 – 9 reps of…
Overhead Lunge Steps 75/55 R=1 L=2
Toes to Bar
400m Run

Post your 100% front squat weight and time of WOD!



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Partner W.O.D. Saturday 8/20/16


Partner Workout

Teams of 2 complete…

Buy In:  400m Med Ball overhead carry, 1 partner up to 400m mark and then switch on way back

Then 3 Rounds each person
Partner 1: Row 300m
Partner 2: KB Front Rack Hold Two KBs (55/35)

***While one partner is rowing, the other is holding the KBs with handles touching across the chest. Partners switch positions until both partners have rowed 3 rounds.

Then 2 Rounds each…
Partner 1 : 15 Burpee pull-ups
Partner 2: Farmers Carry 200m (55/35)

***Partners switch positions until both partners have completed 2 rounds of Farmers Carry.

Then 1 Round each…
Partner 1: 400m run
Partner 2: 30 KB Swings (55/35)

***Partners switch positions until both partners have run a 400m.

Buy Out:  400m Med Ball overhead carry, 1 partner up to 400m mark and then switch on way...

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W.O.D. Friday 8/19/16

CrossFit is cool, but also using our gym as a vehicle to give back is what CrossFit Republic is focused on. We’re halfway through August and oh-so-close to building another school! CFR has so far helped provide 31,390 bricks, just by “checking in” on Facebook, and we still have a few more days to go! CFR is constantly driven to give to a different cause monthly of those in need. Join us in our efforts! #‎Bricks4Schools‬‪ #‎BiggerThanUs‬ ‪#‎CFRCommunity‬


Strength – 12 minute EMOM

Every 2 minutes complete a set of 2 front squats at 80% of your 1 rep max (6 sets)

***Testing out your new 1 rep max front squat next Friday the 26th, so stick with it!  We’re almost there!

Conditioning WOD – 20 min

On a running clock complete…

0 – 10 minutes

WOD 1 – 2 Rounds for time of…


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W.O.D. Thursday 8/18/16

not everyone cfr

Once again, I’ll be posting mobility videos a couple times a week to use in your time away from the gym to stay loose and educate yourselves!

Sprints – 5 min

5 minutes – RX= every 30 seconds you must complete a 100m sprint (10 sprints total)  Scale = 100m Sprint every minute (5 total)

*Coaches will need a timer in their hands (phone, watch, etc)  Athletes line up near the wall of the dumpster to the right of the bay doors and sprint to the 100m mark.  Rest and then sprint back to the start.

*Scaling – Try to stay every 30 sec but if you cannot make the 100m within the 30 seconds, run a 100m then rest the next 30 seconds and rejoin the group for the next one and so on… etc.  There will most likely be several in the class that will eventually have to do this.  Stay strong!


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W.O.D. Wednesday 8/17/16



Every Wednesday night for members and non members we offer yoga with childcare at 6:30PM.  Come loosen up those muscles for better performance, recovery and flexibility!

Strength – 12 minutes

6 week Front Squat cycle – Week 5 Day 2

3 sets of 3 at 95% of your 1 rep max

Conditioning WOD – 16 minutes

As Many rounds + reps as possible in 16 minutes of:
6 Shoulder to Overhead 185/125
8 Box Jump Overs 24/20
10 KB Goblet Squats 70/55

*Box Jump Overs = clear the whole box in one jump.  Scale this by doing typical box overs, by jumping on top and then down to the other side.

Post weight used on your 3 rep front squats and rounds achieved in the WOD!

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