18.2/18.2A OPEN W.O.D. Friday 3/2/18


18.2/18.2A OPEN W.O.D. Friday 3/2/18

Update for Friday Night Lights!

*please spread the word about info below so there is no confusion among athletes
*if you have no idea what the CrossFit Open is, please refer to this video link or ask another CFR member. 

1. NEW Friday night lights start time weekly: 6:30PM – you can show up anytime between 6:30 – 8:30 to be judged.
2. Childcare offered 6:30 – 8:30PM for this event
3. Need Judges weekly! Any member can judge if you want to volunteer. Show up at 6:20PM for quick judges meeting at 6:30PM to go over standards.
4. All CFR Members and registered Open athletes invited weekly to do the Open workout or spectate, bring your cameras and motivating energy!
5. The crossfit open workout will always be programmed on Friday as the daily WOD, just like last week, where if you are a regisitered athlete, you can grab a member or coach to judge you if you cannot make Friday night lights. Or grab someone throughout the weekend during open gym.
6. Future sponsors in the coming weeks or even coming years as this event will become larger based on demand.
7. Last week was awesome! Huge turnout! Come cheer on these athletes these next 4 Fridays!

Athlete(s) Spotlight for February!

The Fitzpatrick Family!
Name: Justin 36, Nicole 36, Pierce 13, Talen 10
Hometown: Clever, Mo
When did you first start training at CrossFit Republic and what brought you to CFR?
We started in September 2017. We made a decision to try and get in shape and have a healthier lifestyle together.
Tell us about your sports & fitness background:
Justin and I really didn’t have much of a fitness background. When he isn’t at work, he is working on the farm. I enjoyed running. Pierce played sports for a while and ran 5k’s, and Talen plays soccer.
How did you first get exposed to CrossFit?
Alesha [Williams] first told us about CFR and how much she enjoyed it.
What was your first workout and how did it go?
That first workout after learn to class was brutal, but everyone was so encouraging. We kept coming back and before you know it we became Crossfit junkies.
Favorite Movement/Least Favorite Movement:
Justin’s favorite is clean and jerk. His least favorite is overhead squats.
Talen and I both love deadlifts. The bike and thrusters would be my least favorite by far.
What class time do you typically come to?
We go to the 7:30pm class and love it!
What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
We definitely have noticed more definition, and we just feel better overall. We are by no means where we want to be with our health and fitness, but we are on our way to better versions of ourselves with each workout!
Any advice for people just getting started or new to CrossFit?
Don’t give up! You have a CFR family here to encourage you and struggle through the workout with you. You will be so glad you stuck with it!

Today will be the 2nd Friday of 5 workouts of the CrossFit Open, programmed for all of our daily WODs and then for our Friday Night Lights event starting at 6:30PM!  If you are registered, you should aim to be at this Friday Night Lights event as the mood will be set to be at your best.

On Fridays there will be NO COMPETITOR CLASS at our 7am time.

ATTN: Coaches and athletes, classes all day will be ran with a little time available at the end on each Friday, for Open athletes who can’t make the Friday Night Lights.  DO NOT PAIR UP ATHLETES FOR THE DAILY WOD.  This way the registered athletes will have time after the normal WOD is done to grab a member or coach and be judged for the Open if needed, during the remainder of the class period.  This will also be a big benefit for them as they will also be able to continue their warmup and also watch the daily WOD to help strategize until they go afterwards, at the end of class.


*Coaches- like stated above, aim to start this workout no later than 30 minutes into the class time for the daily WOD, to allow roughly 10-20 minutes for any open athlete to do it afterwards.  Make sure they have a judge.

2 scores – With a 12 minute running clock complete…


1-2-3-4-5-6-7-8-9-10 reps
for time of:

Dumbbell squats
Bar-facing burpees

Directly into…

1-rep-max clean

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2.


Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

Scores will be time on 18.1 and then a score of you 1 rep max clean.