CrossFit Republic – CrossFit
CrossFit Kids Announcement
Ladies and Gentlemen, the moment you’ve all been waiting for… the return of CrossFit Kids is OFFICIAL.
Our next FitKids session runs from June 4 through July 23 and we’re fired up to get these kids moving again.
This program was intentionally designed to be a lot more than just an hour a week of exercise. We set out to help kids build confidence early, develop healthy habits that last a lifetime, and learn the value of discipline, effort, and teamwork in a safe, structured, age-appropriate environment.
Build Confidence Early
Develop Healthy Habits for Life
Improve Focus and Discipline
Learn Community and Teamwork
Have Fun While Doing Hard Things
Ages 7–11 (If they’re close to that range, shoot us a message. Perks of being a family-run small business.)
Thursdays | 5:30 PM – 6:30 PM
Led by Coach Ruthanne Schneider: highly experienced, highly credentialed, and highly enthusiastic about helping kids succeed.
$120 for the first child
$100 for each additional child
We are capping this session at 20 kids. Once it’s full, it’s full.
Sign Up here: https://crossfitrepublic.wodify.com/OnlineSalesPage/Main?q=PurchaseByKey%7cKey%3dlr0n3LwJVEHRE0zYGmWElqQRL
Additional Children sign up here: https://crossfitrepublic.wodify.com/OnlineSalesPage/Main?q=PurchaseByKey%7cKey%3dphk56Sj8mKLLPYZADW7ARmNvS
Daily Bodybuilding Bro – Sesh – 32 Minutes (2 Rounds for weight)
Back and Bicep Day
0 – 8 Minutes: 4 Sets of 8 – 10 Barbell Bent Over Rows (Log weight of last set)
8 – 16 Minutes: 4 Sets of 10 – 12 Seated Single Arm Banded Row (10 – 12 Both Sides) (Write band color in notes).
16 – 24 Minutes: 4 Sets of 8 – 10 Barbell Bicep Curls (Log weight of last set)
24 – 32 Minutes: 4 Sets of 10 – 12 Long Range Single Arm Banded Bicep Curl (10 – 12 Both Sides) (Write band color in notes)
^Long range single arm banded bicep curls were a recommendation made by the one and only Chris Teed late last week. Messed around with it and really loved the long range of motion which ultimately inspired this back and bicep day. Enjoy!
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Endurance W.O.D. – 30 Minutes (Time)
For Time…
21 – 15 – 9 – 9 – 15 – 21
Calorie Rower
Weighted Box Step Overs (30/20 Slam Ball) (20/20)
Calorie Ski
Balls Slams (30/20)
Intended Stimulus
This is a mixed modal conditioning workout with a very aggressive middle section.
The workout combines:
Cyclical engine work
Loaded movement
Explosive hinging
Constant transitions
The structure creates:
High breathing demand early
Faster turnover in the middle rounds
A grind back upward into fatigue late
The second set of 15 and final 21 are where pacing mistakes show up.
Time Domain Breakdown
Calories (Row/Ski)
21: 1:00 – 1:45
15: :45 – 1:15
9: :20 – :45
Weighted Step Overs
21: 1:30 – 3:00
15: 1:00 – 2:00
9: :30 – 1:15
Ball Slams
21: :45 – 1:30
15: :30 – 1:00
9: :20 – :45
Workout Expectation
Fast: 16–20 minutes
On pace: 20–26 minutes
Longer: 26–32+ minutes
This workout should feel:
Aerobic early
Fast through the middle
Muscularly demanding late
Movement Notes
Weighted Box Step Overs
Stay upright with the slam ball
Full extension on top of the box
Control the descent
Keep moving steadily instead of rushing
This movement becomes a breathing challenge more than a leg challenge over time.
Ball Slams
Use hips aggressively
Breathe at the top
Don’t turn this into an arm workout
The goal is rhythm and consistency.
Machines
Smooth effort
Don’t spike output early
Use the machines to settle breathing while still moving
Pacing Strategy
The opening 21 should NOT feel like a sprint
Push pace through the 9s
Prepare mentally for the climb back upward
A lot of athletes attack the middle too hard and pay for it badly in the final 15 and 21.
Step 1:
15 – 12 – 9 – 9 – 12 – 15 Reps
Ball: 20/10
Step 2: 21 – 15 – 9 – 9 – 15 – 21
Ball: 20/10
Step 3: Same as RX