CrossFit Republic – CrossFit

🚨 Another LAST CALL — 2025 Pricing Ends January 31 🚨

This is your second final reminder that 2026 membership pricing goes into effect after January 31 .

Please review carefully:

• Members who joined within the last year:

Your rate will NOT change until your current agreement ends. No action needed.

• Members on cancel-any-time memberships:

If you do not take action, your membership will automatically convert to 2026 pricing .

You will still receive the 52-week rate — but it will remain cancel-any-time , not contractually locked.

How to Lock In 2025 Pricing

To keep 2025 rates for the next year, you must enter a 52-Week Contract .

TEXT: 417-732-5433 with the following:

Full Name

Membership Type (Individual / Couple / Family)

Names on Membership (if applicable)

Pay in Full? (Yes or No — receive 10% off)

Include this statement exactly:

“I agree to the 52 Week Contract.”

Important Notes

This is a contractual agreement

A 50% buyout applies if exited early

Additional discounts do not apply (pricing is already discounted vs. 2026 rates)

⏰ Deadline: January 31

If you’re unsure what membership you’re currently on, please contact Lyndsey or Zach before the deadline.

— CrossFit Republic

Bring a Friend Free Saturday W.O.D. – 25 Minutes (5 Rounds for time)

Every 5 Minutes on the 5 Minutes Complete…

500/400 Meter Row/Ski or 24/19 Calorie Echo Bike

20 Flutter Kicks (R/L=1)

15 Ab Mat Sit Ups

10 Russian Twists (R/L=1)

Rest the remainder of the 5 minutes

Intended Stimulus

This is a repeatable aerobic interval paired with trunk endurance work .

The machine elevates heart rate first, then the midline work forces you to maintain control while breathing stays elevated. The goal is to complete the work efficiently and earn meaningful rest before the next round.

This is not meant to be rushed or turned into conditioning chaos.

Time Target

Machine: 2:00–2:30

Core work: 1:00–1:30

You should consistently finish each round with 60–90 seconds of rest .

If you are finishing with little or no rest, reduce machine pace or scale reps so the quality of movement stays intact.

Coaching Notes

Row / Ski / Bike

Smooth, repeatable pace

Avoid sprinting early

Breathe through the pull or drive

The goal is consistency across all rounds

Flutter Kicks

Low back stays pressed into the floor

Small, controlled kicks

Keep tension through the midline the entire set

Ab-Mat Sit Ups

Smooth cadence

Exhale at the top

No rushing reps just to beat the clock

Russian Twists

Rotate through the torso, not just the arms

Control the touch on each side

Stay tall through the chest

How This Should Feel

Elevated breathing, but never redlined

Core fatigue accumulates gradually

Each round should look nearly identical

If later rounds fall apart or movement quality drops, the pace was too aggressive early.

Big Picture

This workout trains:

Aerobic consistency

Midline endurance under fatigue

Breathing control between efforts

Move efficiently, earn your rest, and keep every round clean.

Step 1 (Beginner):

250/200 Meter Row/Ski or 15/12 Calorie Echo Bike

15 Flutter Kicks (R/L=1)

10 Ab Mat Sit Ups

5 Russian Twists (R/L=1)