CrossFit Republic – CrossFit

We Need YOUR Help in Kicking Off the New Year the Right Way

We’re kicking off the New Year with a Free Week (January 5–10) for friends and family who want to experience CrossFit Republic before committing.

Quick rundown:

Free Week includes all group classes on the schedule

No Learn To classes this week

Workouts will still be challenging with smart modifications for newcomers

Post–Free Week offer:

Anyone who completes the Free Week can roll into

12 Weeks at our lowest rate: $79 every 4 weeks

Referral bonus for members:

If someone you refer:

Commits to the 12-week option or any 12+ week agreement

👉 You’ll receive 30% OFF your next billing cycle

(This is double our normal referral credit)

Referral bonus is valid now through January 10 .

Social Media Giveaway (already live):

We’re giving away a 2 lb tub of Phat Muscle Project protein .

To enter:

Go to the CrossFit Republic social media page

Like the Free Week post

Share it

Comment “DONE”

We’d rather invest in our community than spend money on ads, your referrals continue to be our best members.

Thanks for helping us start the year strong.

Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

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

60′ Bear Hug Sandbag Carry (150/100)

10/7 Calorie Bike

120′ Double Dumbbell Farmer’s Carry (50s/35s)

20/16 Calorie Ski

*Cones 30′ Apart

Stimulus

Athletes, because we essentially hit every movement pattern that CrossFit has to offer yesterday during our 12 Days of Christmas Workout, we are keeping today simple with this simple yet effective endurance piece.

This is a long, grindy work capacity piece designed to challenge your grip, midline, posture, and aerobic engine under sustained fatigue. The carries force you to manage awkward loads and maintain movement quality, while the bike and ski keep your heart rate elevated and reward efficient pacing.

This workout is not about sprinting early. It’s about steady movement, minimal rest, and discipline over 25 minutes.

Coaching & Execution Notes

Bear Hug Sandbag Carry:

Stay tall. Squeeze the bag tight to your body, keep ribs down, and walk with controlled steps. Don’t rush, breaking posture early will cost you later.

Farmer’s Carry:

Think long arms, tight core, smooth steps . Avoid swinging the dumbbells or letting your shoulders roll forward. Grip will be a limiter, manage it early.

Bike Calories:

Settle into a repeatable pace you can hold every round. Spiking effort here will make the carries exponentially harder.

Ski Calories:

Focus on rhythm and breathing. Drive with the legs, stay relaxed through the arms, and avoid yanking the handles as fatigue sets in.

Strategy

Choose weights and paces that allow you to keep moving with minimal drops .

Short breaks are fine; long breaks add up fast.

Expect grip and lungs to be the limiting factors, plan accordingly.

Step 1:

Dumbbells: 25s/15s

Plate: 45/35

Step 2:

Dumbbells: (35s/20s)

Sandbag: 100/70

Step 3: Same as Step 4

Step 5:

Dumbbells: 70s/50s