CrossFit Republic – CrossFit

Yoga at CrossFit Republic has officially kicked off 🧘‍♀️

Our Saturday 10:30 AM Yoga sessions are underway, and the response so far has been strong.

Each week, we’ll have limited space available for drop-ins if you’re not able to commit to the full block.

👉 $15 per class

🔗 Sign-up link: Here

There is also still an opportunity to purchase the full 8-week package at a pro-rated price , which guarantees your spot for the remainder of the block.

Classes are led by Katie Fulp , who focuses on:

Mobility

Core engagement

Breathwork

All sessions take place in a fully cleared gym to ensure a calm, focused 60-minute experience.

Spots remain limited to protect class quality.

If you’ve been meaning to add recovery, movement quality, and intentional breathing into your week—this is your window.

Questions? Reach out anytime.

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Complete 5 Sets of 3 Heavy Push Jerks From the Rack

Approximately 80% – 85% of 1RM or an RPE of 8

Today is about positioning, timing, and consistency under heavier load , not maxing out. You should be working at a weight that demands focus but still allows you to move the bar with intention.

Coaching Notes

Setup matters.

Treat every set the same. Solid front rack, full grip on the bar, elbows in front of the bar—not flared or dumped.

Vertical dip.

The dip is short and straight down. Knees track over toes, torso stays upright. If you tip forward, you leak power.

Legs drive the lift.

This is not a press. Use your legs aggressively and let the bar float before you move under it.

Fast but controlled feet.

The re-bend should be quick and shallow. You’re not squatting—just enough to receive the bar with locked elbows.

Stable overhead position.

Finish with the bar stacked over shoulders, hips, and mid-foot. If you’re chasing the bar forward or backward, the weight is too heavy or the dip was off.

Reset every rep.

No touch-and-go today. Take the extra second to re-brace, re-set your feet, and breathe.

Loading Guidance

Heavy means challenging but repeatable .

All three reps in a set should look the same.

If the third rep turns into a press-out or a grind, you’re past the intended load.

Rule of Thumb

If timing breaks before strength does, stop adding weight.

This session is about refining the push jerk pattern under load so it carries over to heavier singles later, not forcing numbers today.

Push Jerk (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D – 15 Minutes (Time)

4 Rounds for Time of…

9 Lateral Bar Over Burpees

15 Push Press (95/65)

21 Front Squats (95/65)

This workout is meant to be a moderate-load barbell conditioning piece where the barbell stays light enough to cycle but heavy enough to punish poor pacing. The burpees elevate heart rate, and the push press and front squat pairing loads the legs and shoulders in a way that compounds quickly across rounds.

The goal is steady output , not sprinting the first round and hanging on for dear life later.

How This Should Feel

Breathing stays elevated the entire workout

Legs fatigue early and never fully recover

The barbell should feel manageable in Round 1 and noticeably heavier by Rounds 3–4

The limiter should be lungs and legs , not missed reps or failed lifts

If you’re forced into singles early or standing around chalking and staring at the bar, the stimulus is off.

Coaching Notes

Lateral Bar Over Burpees

Stay low and efficient.

Jump or step based on what keeps breathing under control.

No need to sprint—consistent rhythm wins.

Push Press

Use the legs. This is not a strict press.

Dip straight down, drive hard, lock out overhead.

Break early if needed to keep reps smooth.

Front Squats

Elbows stay up.

Sit between the heels, not forward onto the toes.

Breathe at the top and keep sets controlled.

Pacing Strategy

Round 1 should feel too easy .

Rounds 2–3 are where discipline matters.

Round 4 is where you push, but only if mechanics are still intact.

Aim for repeatable sets , not hero sets.

Big Picture

This workout builds:

Barbell cycling capacity

Leg endurance under load

Breathing control under compound fatigue

Move well, stay composed, and let consistency beat urgency.

Step 1:

9 Lateral Bar Over Burpees

12 Push Press (45/35)

15 Front Squats (45/35)

*Beginners may opt to use dumbbells (20s/10s) if front rack isn’t fully developed which will hinder sound mechanics.

Step 2:

9 Lateral Bar Over Burpees

12 Push Press (75/55)

15 Front Squats (75/55)

*Scaled athletes may opt to use dumbbells (25s/15s) if front rack isn’t fully developed which will hinder sound mechanics.

Step 3:

9 Lateral Bar Over Burpees

15 Push Press (75/55)

21 Front Squats (75/55)

Step 5:

9 Lateral Bar Over Burpees

15 Push Press (115/85)

21 Front Squats (115/85)

Un-Coached Endurance W.O.D. – 25 Minutes (Time)

Athletes, once again, choose this endurance workout if you’re able to generally guide yourself with sound mechanics without a coach’s direction, supervision, and cueing. I know that a lot of people enjoy these workouts but my main concern is expecting my coaches to divert attention in a multitude of directions and inherently not providing the actual service that members are paying for which is actual coaching that leads to progressional and measurable increases in performance over time.

You are still highly encouraged and recommended to warm up with the class.

5 Rounds For Time…

500/400 Meter Row or Ski

9 Lateral Burpees Over the Dumbbell

12 Double Dumbbell Push Press (35s/20s)

15 Double Dumbbell Front Squat (35s/20s)

Step 1:

250/200 Meter Row or Ski

9 Lateral Burpees Over the Dumbbell

12 Double Dumbbell Push Press (20s/10s)

15 Double Dumbbell Front Squat (20s/10s)

Step 2:

500/400 Meter Row or Ski

9 Lateral Burpees Over the Dumbbell

12 Double Dumbbell Push Press (25s/15s)

15 Double Dumbbell Front Squat (25s/15s)

Step 5:

500/400 Meter Row or Ski

9 Lateral Burpees Over the Dumbbell

12 Double Dumbbell Push Press (50s/35s)

15 Double Dumbbell Front Squat (50s/35s)