CrossFit Republic – CrossFit
📢 SAVE THE DATE – H.O.P.E. FOUNDATION WORKOUT
This Saturday, October 4th, we’re dedicating our 8AM & 9AM classes to support The H.O.P.E. Foundation (Helping Overcome Pediatric Emergencies).
✅ FREE Community Workout – open to all fitness levels
✅ Bring friends & family – the more people who show up, the greater the impact
✅ Any donations benefit The H.O.P.E. Foundation – helping families with children facing critical illness or injury
This is another chance to stand together as a community for noble cause, raise awareness, and provide real support for families in need.
📅 Mark your calendar now and invite someone to join you. Let’s pack the gym and make a difference together!
👉 Learn more about the cause here: askforhope.org
Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)
Standing Strict Barbell Shoulder Press
Set 1: 5 Reps @ 72%
Set 2: 3 Reps @ 82%
Set 3: 1+ Reps @ 92%
Athletes this is Week 11 of our Strict Shoulder Press cycle. Next week will be a maintenance week and we will run one more 4 week block of this cycle before checking our maxes again around the end of October.
Remember to really push your limits on the max effort sets. Just like in the front squat cycle, this is where your strength gains are hiding and waiting to be found.
Shoulder Press (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 16 Minutes (Time)
5 Rounds For Time of…
15 Toes to Bar
10 Push Jerks (155/105)
15/12 Calorie Ski or 10/7 Calorie Echo Bike
*15/12 Calorie Row ONLY if all out of Ski Ergs and Echo Bikes
Step 1 (Beginner):
15 Ab Mat Sit Ups
10 Push Jerks (75/55)***
15/12 Calorie Ski or 10/7 Calorie Echo Bike
***Beginner athletes may Push Press if they are struggling with the sequence of the push jerk. This will still train and emphasize a strong vertical drive under the bar.
Step 2 (Scaled):
15 Knees Above Waist
10 Push Jerks (95/65)
15/12 Calorie Ski or 10/7 Calorie Echo Bike
Step 3: (Intermediate):
15 Toes to Bar or Toes as High as Possible
10 Push Jerks (135/95)
15/12 Calorie Ski or 10/7 Calorie Echo Bike
Step 5 (RX+):
15 Toes to Bar
10 Push Jerks (185/125)
15/12 Calorie Ski or 10/7 Calorie Echo Bike
Overall Goal: This is designed to be a fast-paced, moderate-duration conditioning workout where athletes push through consistent sets without long rest. The workout should take 12–15 minutes for most athletes.
Toes-to-Bar (15 reps): Should be done in 1–2 quick sets . Athletes should pick a modification that keeps them moving with minimal breaks (Hanging Knee Raises, Knee Tucks, or Toes-to-Space if needed). Grip and core endurance will be tested.
Push Jerks (10 reps @ 155/105): Weight should feel moderately heavy but unbroken or 2 quick sets max each round. The barbell should not become a strength workout—athletes should cycle reps efficiently using leg drive and fast elbows under the bar.
Calories (Ski 15/12 or Echo 10/7): Should take about 45–75 seconds each round. This is the engine piece—encourage athletes to push the pace while still leaving enough in the tank to get back to the barbell.
Pacing: Athletes should aim for 2:00–3:00 per round to stay on track for the intended time domain. Fast athletes will finish closer to 12 minutes, while most will be done by 15.
Stimulus: This is a grip-taxing, shoulder-intensive conditioning piece that demands efficient barbell cycling and quick transitions. The push jerks will compound shoulder fatigue from toes-to-bar, while the machine adds a heart-rate spike that tests recovery between gymnastic and barbell movements.