CrossFit Republic – CrossFit Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 400 Meter Run 21 Hand Release Push Ups 200 Meter Single Dumbbell Farmer’s Carry (50/35) RX+: 70/55 Kettlebell Extra Credit: Weight Vest Intermediate 400 Meter Run 15 hand-release push-ups 200 Meter Single Dumbbell Farmer’s Carry (35/25) Beginner/Scaled 200 Meter Run 10 Hand Release Push Ups (from the knees) 100 Meter Single Dumbbell Farmer’s Carry (25/15) – Complete 3-5 rounds of this workout. – Finish each run and farmers carry in 2:00 or less. – Complete each set of push-ups in 1:30 or less. – Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout. Run substitutions: 500/400 Meter Row or 30/24 Calorie BikeRead more

CrossFit Republic – CrossFit Daily Team Workout Format Today’s team workout (TEAMS OF 2) will be on a rolling 25 minute clock. The first 18 Minutes will be a for time workout with you and your partner splitting reps however desired. The second part of the workout will begin at the 18 minute mark and you and your partner will have 7 minutes to build to a heavy complex that you’ll see below. If a team finishes the first part before the 18 minutes, they are allowed to begin lifting. Daily Strength and Conditioning Team W.O.D. – 18 Minutes (Time) For Time… 4 Rounds 21 Power Cleans 15 Hang Squat Cleans 9 Shoulder to Overhead (Push Press, Push Jerk, or Split Jerk) RX+: 205/145 RX: 185/125 Intermediate: 155/105 Scaled: 135/95 Beginner: 95/65 Splitting reps however desired. Daily Strength and Conditioning Team W.O.D. – 7 Minutes (2 Rounds for weight) Part...Read more

CrossFit Republic – CrossFit Exclusive CFR Member Referral Program We know that our community thrives because of YOU—and as of this past year, you have a chance to share what makes CFR special while saving a little money in the process. As a standing offer, invite a friend or family member to join CrossFit Republic, and you’ll BOTH enjoy 15% off when they sign a 12 Week or more agreement : New Members get 15% off their first billing cycle. You get 15% off your next bill as our thank-you for bringing them into the CFR family. There’s no better time to help someone you care about take the first step toward fitness, strength, and confidence. Show them what it’s like to be part of a supportive, hard-working community that lifts each other up—inside and outside the gym. ✨ How to maximize this: Share this opportunity with a few friends...Read more

CrossFit Republic – CrossFit 🚨 Locker Rental Deal You Can’t Miss! 🚨 Tired of hauling your gear back and forth to the gym? Wrist wraps, jump rope, grips, belt, lifters—now you can keep it all right here at CrossFit Republic! 💪 Our lockers are big enough to fit all your essentials (and even a spare change of clothes). Forget worrying about forgetting—everything you need will always be within arm’s reach. Special Offer: Rent a locker for just $49 for the entire year ! That’s a massive $81 in savings compared to the usual $10 every 4 weeks. 🎉 How to grab yours: 📩 Message us now for details 🗣 Talk to the front desk during your next visit Lock it in today (No pun intended)! Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time) 4 Rounds for Time of… 500/400 Meter Row 50 Double Dumbbell Box Step Ups (35s/25s)...Read more

CrossFit Republic – CrossFit Why Joint Health? ​ Phat Muscle Project Premium Joint Health is a supplement designed to support joint and soft tissue health, making it beneficial for individuals engaged in regular physical activity or those seeking to maintain joint function as they age.​ Key Ingredients and Their Benefits: 1. Glucosamine, Chondroitin, and MSM: These compounds are well-known for their roles in maintaining cartilage health and supporting joint function. Research suggests they can benefit cartilage health and mediate oxidative stress in joints. 2. Vitamin C and Manganese: These micronutrients are crucial for total joint and soft tissue health. Vitamin C supports collagen formation, while manganese plays a role in bone formation and connective tissue health. ​ Why Take It: Regular use of Premium Joint Health can help:​ Support joint and soft tissue (bone) health Promote healthy synovial fluid Support cartilage, tendons, and ligaments Mediate oxidative stress Provide highly bioavailable...Read more