CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 Minutes of… 18/14 Calorie Row 12 Wall Ball Shots (20/14) 6 Burpee Box Overs (24/20) 30′ Walking Lunge After Each round (Cones 15′ Apart) Intended Stimulus This is a...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy complex of… Hang Power Clean + Front Squat + Hang Squat Clean Intended Stimulus This is a technical strength complex , not a max-effort day. The purpose is to: Reinforce clean positions from the hang Build confidence transitioning from power...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (5 Rounds for weight) Bench Press 3 – 3 – 3 – 3 – 3+ Sets 4 and 5 should be the same load. Log all three loads and note max reps in notes for set 5 Intended Stimulus This is a heavy pressing session...Read More
CrossFit Republic – CrossFit Referral Program Update Our January referral incentive delivered exactly what we hoped for which was more incredible people joining our community. Because of that success, we’re keeping it in place as part of our updated referral policy. Here’s how it works: If you refer a friend who commits to a 12–52...Read More
CrossFit Republic – CrossFit CFR Nutrition Challenge — 5 Spots Remaining We’re down to 5 remaining spots for the upcoming CFR Nutrition Transformation Challenge. Once these are filled, registration is closed. Challenge Dates: February 14 – March 26 Registration Deadline: February 7 Cost: $119 entry + $20 cash to the prize pot The structure and...Read More
CrossFit Republic – CrossFit ⏰ LAST WEEK TO SIGN UP — CFR INTRAMURAL OPEN ⏰ This is your final week to register for the 2026 CFR Intramural Open and be placed on a team. Once teams are set, registration will close. The Intramural Open is for everyone : New members Experienced athletes Competitive and non-competitive...Read More
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...Read More
CrossFit Republic – CrossFit 🚨 LAST CALL — 2025 Pricing Ends January 31 (2025 Members Only) 🚨 This is your 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...Read More
CrossFit Republic – CrossFit 🔥 MORE VALUE ADDED — 2026 CFR INTRAMURAL OPEN 🔥 Every athlete who signs up for the 2026 Intramural Open will receive a FREE drink gift card from Rise Apothecary 🥤 That’s right, every registered athlete gets one. Between: Team competition Friday Night Lights Weekly theme nights Prizes for top spirit...Read More
