CrossFit Republic – CrossFit
Nutrition Maintenance Plan
Nutrition gets exhausting when every approach feels like all or nothing and the price tags on every plan seem like an early 2000s car payment.
This plan was intentionally built for people who already understand the basics and want a sustainable way to stay accountable without feeling consumed by it.
It’s also a great fit for long-time members who feel like they’ve hit a wall and need some structure back in place.
A few adjustments, clear targets, and someone in your corner paying attention.
That goes a long way.
For $79/month, our Nutrition Maintenance Plan includes:
Access to qualified and experienced coaches
Weekly check-ins
Macro guidance and adjustments
Quarterly goal setting
Trainerize App access for tracking and accountability
10% off all Phat Muscle Project retail at CrossFit Republic (Available to all nutrition clients)
This is meant to provide structure without the obsession and hefty price tag.
If that sounds like what you’ve been needing, message us and let’s get you a consult with one of our coaches.
Bring a Friend Free Saturday W.O.D. – 25 Minutes (5 Rounds for time)
Every 5 Minutes on the 5 Minutes for 5 Rounds Complete…
400 Meter Run
8 Hand Release Push Ups
8 Double Dumbbell Front Rack Lunges (R/L = 2) (50s/35s)
8 Double Dumbbell Push Press (50s/35s)
Intended Stimulus
This is a repeatable conditioning interval built around:
Aerobic output
Midline stability under load
Upper body fatigue management
The goal is to move at a pace that allows:
Consistent rounds
Controlled breathing
At least 1:00 of rest every round
This should not feel like survival by round 2.
Time Domain Breakdown
400 Meter Run
1:45 – 2:30
8 Hand Release Push Ups
:20 – :30
8 Double Dumbbell Front Rack Lunges
:30 – :40
8 Double Dumbbell Push Press
:20 – :30
Round Expectation
Total work time: 3:00 – 4:00
Expected rest:
1:00 – 2:00 each round
If you are consistently finishing past 4:00:
Run pace is too aggressive
Dumbbells are too heavy
Or movement quality is breaking down
Movement Notes
Run
Smooth and sustainable
This should elevate breathing, not destroy it
Hand Release Push Ups
Full chest to floor
Hands leave the ground each rep
Maintain body line
Front Rack Lunges
Elbows supporting the dumbbells
Stay upright
Control the step and knee touch
The front rack position should challenge the midline.
Push Press
Use the legs every rep
Fast dip and drive
Finish with active lockout overhead
This should not become a strict press.
Pacing Strategy
Round 1 should feel controlled
Maintain similar splits all 5 rounds
Use rest intentionally:
Lower breathing
Reset grip
Prepare to move again
Step 1:
200 Meter Run
8 Hand Release Push Ups
8 Double Dumbbell Front Rack Lunges (25s/15s)
8 Double Dumbbell Push Press (25s/15s)
Step 2:
300 Meter Run
8 Hand Release Push Ups
8 Double Dumbbell Front Rack Lunges (25s/15s)
8 Double Dumbbell Push Press (25s/15s)
Step 3:
400 Meter Run
8 Hand Release Push Ups
8 Double Dumbbell Front Rack Lunges (35s/20s)
8 Double Dumbbell Push Press (35s/20s)
Step 5: 70s/50s