CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (AMRAP – Rounds) DISCLAIMER: This is not an AMRAP. The only way to create the scoring for this workout in Wodify is to set it as an “AMRAP for Rounds.” The score is total rounds complete according to rep standards for your...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time) 2 Sets for Total Time… 250/200 Meter Row or Ski 500/400 Meter Row or Ski 1000/800 Meter Row or Ski 150/100 Meter Row or Ski Sprint Rest 1:00 between each distance. Scale 200/160 Meter Row or Ski 400/320 Meter Row or...Read More
CrossFit Republic – CrossFit Phat Muscle Project 15% OFF Black Friday Deal Starts Today. Members Only! 📢 This Week’s Schedule Update Hey CFR Fam, Just a quick heads-up about changes to the schedule this week: Thursday: Only Feast Mode will be held. Friday Morning: No 4:45 AM or 6:00 AM classes. All other classes remain...Read More
CrossFit Republic – CrossFit People Helping People Food Drive — Thank You, So Far CFR! CFR — thank you. We’ve already seen a steady stream of donations coming into the bin up front, and it says everything about who this community is. Let’s keep it going. We’re running the People Helping People food drive through...Read More
CrossFit Republic – CrossFit CFR Family — Black Friday is your chance to bring your people in with a MASSIVE deal. If you’ve got friends or family who’ve been talking about “finally starting” or who keep saying they’ll jump in after the new year… this is the window to get them through the door. We’re...Read More
CrossFit Republic – CrossFit BLACK FRIDAY IS COMING TO CFR! Next week, November 24–29 , we’re running a members-only 15% OFF sale on ALL Phat Muscle Project supplements. This deal is only happening at CFR — nowhere else. So if you know you’ll need protein, pre-workout, creatine, collagen, vitamins, or anything else in the months...Read More
CrossFit Republic – CrossFit Today’s Intended Stimulus 1. Round 1 — Aerobic Capacity + Foundational Pulling Stimulus: Sustainable aerobic work paired with manageable, repeatable pulling volume. Priority: Athletes must stay away from the redline early — this is the longest machine segment and the highest rep count on the bar. Goal: Set a controlled pace...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Standing Strict Shoulder Press 1RM Retest Find a 1 Rep Max Standing Strict Shoulder Press for the Day Athletes, last week was a long week of training and attempting the 1 rep max on a Friday was not ideal so let today be another...Read More
CrossFit Republic – CrossFit DT’s Row 2 Hold Fast CFR Family — it’s time to Hold Fast. On November 15 , we’re coming together for DT’s Row 2 Hold Fast in support of the Big Fish Foundation — a veteran-founded and operated nonprofit helping veterans rediscover purpose, connection, and leadership through retreats and mission-driven events....Read More
