CrossFit Republic – CrossFit
Open Gym Standards & Etiquette
Because of our class volume, we do not have a dedicated open gym block where no classes are running. As a courtesy, we allow athletes to use class times to work on ancillary or supplemental programming . This is a privilege, not a guarantee, and it comes with responsibility.
What this means for you:
Your training must stay small.
If you’re working during LARGER class, your “footprint” should be minimal. Think one barbell, one machine, or a small corner, not multiple stations or a team workout.
Class takes priority. Always.
If your workout requires equipment the class needs, or space the class will reasonably use, that is a hard no.
Be aware of traffic flow.
Do not set up in the middle of the floor or anywhere that disrupts natural movement patterns of the class (walking lanes, transitions, warm-up space, etc.).
Some times are extremely tight on space.
These include:
4:30 PM
6:30 PM
Saturdays at 8:00 AM and 9:00 AM
During these classes, if your training can’t stay compact and unobtrusive, it won’t work.
Be a good neighbor. If athletes around are taking part in the class, ask them if there’s any areas you should avoid and if you can set up in a certain area to train. This goes a long way. Entitlement doesn’t.
Respect the coaches. Before you start, check in with the coach running class and ask where it would be appropriate to set up. Coaches have the best view of what the class will need.
If these standards change the times you were planning to train, I strongly recommend adding $15/month 24/7 access . That’s the same cost as one weekday lunch you don’t think twice about—and it gives you unrestricted space and freedom to train exactly how you want.
Thanks for being aware, respectful, and helping us keep classes running smoothly for everyone.
Thanks for being aware, respectful, and helping us keep classes running smoothly for everyone.
Daily Bro – Sesh W.O.D. – Leg Day – 32 Minutes (2 Rounds for weight)
Back due to popular demand and to fill those gaps in our strength programming, here is a bro-sesh leg day!
0 – 8 Minutes: 4 Sets of 8 – 10 Double Dumbbell Bulgarian Split Squats (Log Both Dumbbell Weights of heaviest set)
8 – 16 Minutes: 4 Sets of 12 – 15 Banded Prone Hamstring Curls on the Bench (Highest band color in the notes)
16 – 24 Minutes: 4 Sets of 12 – 15 Seated Banded Quadricep (Leg) Extensions (Use a plate to sit on to get a higher position so that the legs and band can pass through under the bench freely) (Highest band color in notes)
24 – 32 Minutes: 4 Sets of 12 – 15 Seated Calf Raises with Dumbbells (25lbs Plates Under Toes for Elevation) (Log both dumbbells of heaviest set)
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Endurance W.O.D. – 30 Minutes (Time)
For Time…
1000/800 Meter Row or Ski
20 Ball Slams (30/20)
15 Slam Ball Squat Jumps
10 Off Set Slam Ball Push Ups (5 Each Side)
750/600 Meter Row or Ski
20 Ball Slams (30/20)
15 Slam Ball Squat Jumps
10 Off Set Slam Ball Push Ups (5 Each Side)
500/400 Meter Row or Ski
20 Ball Slams (30/20)
15 Slam Ball Squat Jumps
10 Off Set Slam Ball Push Ups (5 Each Side)
250/200 Meter Row or Ski
20 Ball Slams (30/20)
15 Slam Ball Squat Jumps
10 Off Set Slam Ball Push Ups (5 Each Side)
Step 1:
Distances:
500/400
375/300
250/200
125/100
Rep Scheme:
15 Ball Slams (20/10)
10 Slam Ball Squat Jumps (20/10)
6 Off Set Slam Ball Push Ups
Step 2:
Distances:
750/500
500/400
475/300
250/200
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GOAT Option – 20 Minutes (Checkmark)
GOAT Day – What This Is and How to Use It
In CrossFit, a GOAT is a movement or capacity that consistently limits you. It might be something you avoid, something that slows you down in workouts, or something you always have to scale. GOAT days exist to deliberately train those weaknesses instead of letting them stay weaknesses.
Structure
Choose two movements you want to improve
One should be cardio-based (bike, row, run, ski, etc.)
One should be a skill or strength skill (gymnastics, barbell cycling, positional work, etc.)
Build a workout that allows for quality reps and repeatable effort
This is not a test. Avoid redlining early or turning it into a max-effort workout.
Use loads, distances, and progressions that let you practice under mild fatigue without breaking down.
Time Guidance
12–20 minutes of working time is plenty
Short rest is fine if it keeps execution clean
What to Prioritize
Consistency across rounds
Movement quality over speed
Exposure to the movement without failure or panic
Example GOAT Day Workouts
Example 1: Engine + Gymnastics
10 Rounds:
Minute 1: 15/12 Cal Echo Bike
Minute 2: 20–30 seconds of Handstand Hold or Wall Walk Progression
Example 2: Aerobic Capacity + Barbell Cycling
Every 4:00 for 5 sets:
500m Row
6–8 Power Cleans (moderate, unbroken focus)
Finish with 1:00–1:30 remaining each round
Example 3: Running + Pulling Skill
4 Rounds:
400m Run
8–12 Strict Pull-ups or Ring Rows
Goal is repeatable pacing, not fastest round
Example 4: Machine + Overhead Stability
12–15 Minute AMRAP:
10/8 Cal Ski
8 Dumbbell Overhead Squats (light–moderate)
Choose a load you can move smoothly without pressing out
Example 5: Bike + Gymnastics Transition
6 Sets:
1:00 Assault Bike
1:00 Alternating Between Double-Unders or Single-Unders
Rest 1:00 between sets if needed to keep skills consistent
If you’re unsure what to pick, ask a coach. GOAT Day works best when you’re honest about what actually needs work—not what you’re already good at.