CrossFit Republic – CrossFit
Retail / Fridge / Supplements — How the Honor System Works
Hey everyone, if you’re new here, I wanted to quickly rundown on how retail works at CFR since we don’t always have a front desk staffed during every class.
We keep the gym stocked with Phat Muscle Project supplements , drinks in the fridge, plus things like jump ropes, wrist wraps, grips, and other gear you might need. If you need something, take it. No need to hunt a coach down.
Because of our schedule, we run on an IOU / honor system , and it’s simple.
At the front desk you’ll see a small metal basket next to a clear plastic tub .
If you grab anything that is NOT a supplement, fill out a ticket with your name and the item, then drop it in the basket.
For supplements, the tickets are already attached to each item. Just remove the ticket, write your name on it, and drop it in the basket.
That’s it.
We charge retail items to your account later and they get added to your next invoice , which helps us avoid extra credit card fees.
This system only works if everyone uses it the right way.
We trust our members, and that trust is part of what makes this place run the way it does.
Daily Gymnastics Strength W.O.D. – 12 Minutes (4 Rounds for reps)
Every 3 Minutes on the 3 Minutes Complete a Max Set of Strict Pull Ups for 4 Total Sets
Intended Stimulus
This is a strict pulling strength and muscular endurance session .
Each set should be taken to true failure, meaning the set ends when you can no longer pull your chin over the bar with strict mechanics.
The goal is to accumulate high-quality reps while maintaining control, not to kip, jump, or shorten the range of motion.
How to Choose the Right Variation
Today’s variation should allow:
Set 1 → about 10+ reps
Set 2 → about 6–8 fewer reps
Set 3 → about 4–6 fewer than set 2
Set 4 → similar or slightly less than set 3
If your first set is only 3–5 reps, the movement is too hard.
If you can do 20+ easily, the movement is too easy.
We want fatigue to build across the sets, not hit failure immediately.
What Counts as Failure
Failure means:
Chin no longer clears the bar
You cannot complete a full rep without kipping
You lose control of the descent
You shorten the range of motion
Stop the set when the next rep would not meet the standard.
Execution Notes
Start from full extension every rep
Pull with the lats first, then arms
Control the lowering phase
Keep ribs down and core tight
No swinging, no kicking, no jumping.
Rest & Timing
You will have about 2+ minutes of rest between sets.
Use the rest to recover fully so each set is a true effort.
Big Picture
This session builds:
Strict pulling strength
Grip endurance
Lat development
Transfer to pull-ups, chest-to-bar, and muscle-ups
Strict strength creates better gymnastics later.
Step 1: Seated Barbell Strict Pull Ups
Step 2: Feet Elevated Seated Barbell Strict Pull Ups
Step 3: Banded Strict Pull Ups
Step 5: Strict Chest to Bar Pull Ups
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Daily Conditioning W.O.D. – 16 Minutes (Time)
For Time…
Buy In: 800 Meter Run
80 Double Dumbbell Push Press (50s/35s)
80 Double Dumbbell Renegade Row (No Push Up) (R/L = 2)
Buy Out: 800 Meter Run
*Perform straight through or partition the 80 Double Dumbbell Push Press and 80 Double Dumbbell Renegade Rows any way you’d like. For example: 8 Sets of 10 and 10 or 4 Sets of 20 and 20 etc.
Scale Run with 1000/800 Meter Row
Intended Stimulus
This is a moderate-length full-body workout with heavy shoulder, arm, and midline fatigue between two longer runs.
The runs elevate heart rate and make the dumbbell work feel heavier than it normally would. The push press and renegade rows then create a large amount of upper-body fatigue before finishing with another run under exhaustion.
The goal is steady pacing and smart partitioning , not one big set followed by long rest.
How This Should Feel
First run should feel controlled
Dumbbell work becomes a grind if sets are too big
Final run should feel uncomfortable but sustainable
You should be breathing hard the entire workout but still able to keep moving.
Partitioning Strategy
Do not go unbroken unless the weight is very light for you.
Choose a split you can repeat, such as:
10 / 10
12 / 12
15 / 15
Short, repeatable sets will be faster than large sets that force long breaks.
Movement Notes
Double Dumbbell Push Press
Use the legs every rep
Keep dumbbells stacked overhead
Reset your breath at the top if needed
Renegade Rows
Wide feet for balance
Keep hips square to the floor
Control each rep
No push-up today
Runs
First run = controlled
Last run = push, but don’t sprint out of the gate
Time Expectation
Fast: 10–12 min
Moderate: 12–14 min
Grind: 14 – 16 min
Big Picture
This workout trains:
Upper-body stamina
Core stability under fatigue
Long-duration pacing
Stay patient early so you can finish strong.
Step 1:
Buy In/Out: 400 Meter Run or 500/400 Meter Row
Dumbbells: 25s/15s
Reps: 60 Each
Step 2:
Buy In/Buy Out: 600 Meter Run or 750/600 Meter Row
Dumbbells: 35s/20s
Reps: 80 Each
Step 3: Same as RX