CrossFit Republic – CrossFit

Feast Mode 5K – 9th Annual Thanksgiving Workout!

Feast Mode 5K Shirts are at the Front Desk in the Binder!!!

Join us Thanksgiving morning for our 9th Annual Feast Mode 5K — our CrossFit twist on the classic Turkey Trot! 🦃

This free community event is open to everyone — members, friends, family, and first-timers alike. The workout is designed to be simple, fun, and scalable for all fitness levels, so bring whoever you’re spending the holiday with and kick off Thanksgiving with some sweat, smiles, and community before the feast begins!

When: Thanksgiving Morning (7:00 AM)

Where: CrossFit Republic

Cost: Free and open to all!

Come burn some calories, make memories, and be part of one of our favorite yearly traditions.

Daily Strength W.O.D. – 15 Minutes (3 Rounds for weight)

Back Squats

Complete 3 Heavy Sets of 8 Back Squats

Today is about controlled volume under heavy load. Three working sets of eight reps—each set should feel challenging but still allow you to maintain good position and consistent tempo.

Build to a heavy, but clean and repeatable set of 8. You shouldn’t hit failure—leave 1–2 reps in the tank each time. (RPE 8)

Focus Points:

Big breath and brace before each rep— tight midline, stable feet, and full depth.

Drive through your heels and keep your chest tall on the way up.

Avoid bouncing out of the bottom—control the descent, power through the ascent.

Rest 2–3 minutes between sets to recover and maintain quality. This equals out to about a set every 5 minutes.

Remember: today’s goal is strength endurance and stability , not a 1RM attempt. Consistency across all 3 sets is the win.

Purpose:

Building volume with heavy sets of 8 develops leg stamina, core stability, and positional strength that directly transfers to your Olympic lifts and WOD performance.

Daily Conditioning W.O.D. – 10 Minutes (5 Rounds for reps)

5 Sets for Total Reps

:30 Double Dumbbell Deadlifts (50s/35s)

:30 Rest

:30 Single Dumbbell Alternating Cossack Squats (50/35)

:30 Rest

Log 5 Rounds of Reps (Combine Cossack Squats and Deadlifts of Each Round)

Stimulus

Complete 8 or more reps in each :30 interval.

Scale the dumbbell loading to allow you to keep moving for as much of the interval as possible.

Use kettlebells if low on dumbbells

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Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

5 – 10 – 15 – 20 – 25 – 30 and so on climbing by 5s of….

Plate Bear Hug Squats (35/25)

Plate Deadlifts (35/25)

Plate Glute Bridge (35/25)

250/200 Meter Ski After Each Set

Workout Description – 25-Minute AMRAP

This workout is a steady endurance grind built around simple, loaded movements that compound over time. You’ll move through plate bear hug squats, plate deadlifts, and plate glute bridges, increasing the reps by 5 each round (5–10–15–20–25–30, etc.), with a 250/200m ski after every set. The goal is to find a sustainable rhythm early and keep moving for the full 25 minutes.

The plate adds tension through the legs, hips, and posterior chain while keeping the loading light enough to stay continuous. Expect your legs and glutes to fatigue early , and your heart rate to stay elevated from the ski transitions. This is about work capacity and muscular endurance , not sprint speed—smooth, controlled reps and consistent output will get the best result.

Target: Aim for 4–6 full rounds , maintaining quality movement and steady pacing throughout.

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