CrossFit Republic – CrossFit

Devin Tull, Our August Athlete of the Month!

A lifelong athlete with a background in competitive swimming, Devin’s journey at CFR has been all about discovering a different kind of strength. She joined in June of 2023 after finishing her military service with the United States Coast Guard, hesitant at first—but a few months later, she was hooked.

Now, the 9 AM class is her time to recharge, connect with other moms, and push her limits. Devin says one of the biggest changes she’s noticed is the strength she’s gained—not just in the gym, but in knowing she could carry her three kids to safety if she ever had to. That confidence is priceless.

Curious about her favorite movements, biggest lessons, and what keeps her coming back?

Check out her spotlight post on our Instagram and Facebook pages to read her story!

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time)

5 Rounds for Time…

400 Meter Run

20 Toes to Bar

Athletes, this workout is simple yet challenging today. With our 9/11 memorial workout upon us tomorrow, I’d rather keep things basic to preserve ourselves for the complex barbell movement and rope climbs. Treat today as a medium range endurance workout shooting for 20 – 25 Minutes. Grip and core will slowly begin to fade so think about breaking things up in later rounds with intention instead of going to failure.

Run Modifications

– 500/400 Meter Row or Ski

– 30/24 Calorie Bike

– Reduce distances or calories to complete each of these within 3:00

Toes to Bar Modifications (All 1:1)

– Strict Hanging Knee Raise

– Strict Hanging Leg Raise

– Kipping Knees to Chest, Waist, Triceps

– Toes as High as Possible

– Ab Mat Sit Ups

– Toes to Rig

– Dead Bugs (L/R=2

– Hollow Rocks

– Hollow Hold or Plank Hold (2:00)

– Incline Bench Leg Raises to Barbell

()

()