CrossFit Republic – CrossFit

Long time member, Alex Mccullah, crushing a shuttle run at The 2025 Barbell Games

A note on “RX”

The RX button doesn’t mean what many people think it means.

It doesn’t mean better.

It doesn’t mean more committed.

It doesn’t even mean more work.

Before walking into CrossFit Republic, RX didn’t mean anything, and outside of a CrossFit gym, it still doesn’t. It’s simply a label tied to a specific stimulus on a given day.

What matters here is not what you click. What matters is what you bring.

If your RX today is showing up, being present, and giving an honest 100% of where you are, then you did it right. Even if you look around and see heavier barbells, faster times, or skills that look flashy on a pull-up rig.

We don’t measure success in labels.

We measure in effort and results .

When you consistently give effort and trust the process, results follow. Strength shows up. Skills develop. Capacity grows. And things that once felt impossible become normal.

Don’t chase the button.

Chase quality effort.

The progress will take care of the rest.

— CFR Coaching Staff

Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight)

Clean Waves

Athletes, this is a deload week. We will test our 1RM Clean next week and end this 12 Week Cycle.

Wave 1:

50% x 3

55% x 2

60% x 1

Wave 2:

55% x 3

60% x 2

60% x 1

Wave 3:

60% x 3

65% x 2

70% x 1

Purpose of the Deload Week

Athletes, this week is intentionally lighter. We’re deloading before we test our 1RM Clean next week , and this is your opportunity to sharpen the technical pieces of your lift without the distraction of heavy weight.

Deloads aren’t “easy weeks”—they’re reset weeks. Lighter waves allow your nervous system, joints, and connective tissue to recover from the load and volume we’ve built over the last several weeks. More importantly, they give you the bandwidth to dial in positions, timing, bar path, and speed with the precision you lose when you’re grinding heavy singles.

This week, your focus should be:

Clean, repeatable positions in every wave

Crisp turnover and fast elbows

Balanced footwork and smooth pulls

Zero ego, 100% intention

If you treat these lighter percentages with discipline, you’ll walk into next week’s 1RM attempt feeling recovered, confident, and technically sharp. Take advantage of the opportunity—this is where the biggest jumps actually get built.

Power Clean (Weightlifting Variable Reps & Sets)

Squat Clean (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 12 Minutes (Time)

For Time…

6 Rounds of…

7 Deadlifts (185/125)

5 Hang Power Cleans

3 Bar Muscle Ups

Intended Stimulus:

8:00-12:00.

Deadlifts in under :30; unbroken reps.

Hang power cleans in under :30; unbroken reps.

Bar muscle-ups in :45 or less.

Open prep focus + hanging onto the barbell for higher-volume workout.

Athletes, below are the step progressions for this workout. Keep in mind, you may be someone that has the deadlift and hang power clean weight but not the gymnastics progression. The steps below are not prescriptive but recommendations on how to best build this workout around your skills. You can be a Step 3 in barbell strength but a Step 2 in gymnastics. That’s okay. Just meld the two and you’ll get a great workout.

Step 1: 95/65 and 3 – 6 Banded or Regular Strict Pull Ups or 3 – 6 Seated Ring or Barbell Strict Pull Ups

Step 2: 135/95 and 6 Banded or Jumping Chest to Bar Pull Ups

Step 3: 155/105 and 6 Chest to Bar Pull Ups

Step 5: 205/145

Extra Work – 12 Minutes (Checkmark)

12 Minutes (6 Rounds)

Minute 1: :30 Second Heavy Front Rack Hold (You Choose)

Minute 2: 15/12Calorie Ski