CrossFit Republic – CrossFit 🚨 BLACK FRIDAY WEEK 3 IS LIVE — DECEMBER 8–13 🚨 If you’ve got friends or family still “thinking about joining”… now is the window. This week, NEW members get 60% OFF their first month when they sign up on any 6-month+ agreement . That’s a massive savings — and one...Read More

CrossFit Republic – CrossFit Winter Weather Protocol With the cold weather upon us, I figured it’s appropriate to drop our PROTOCOL FOR WINTER WEATHER (All Cap to really draw your attention) – This is how we’ve been successful in the past and how we will approach the rest of this season as needed. – If...Read More

CrossFit Republic – CrossFit Congratulations to Zeb Oberlander our November Athlete of the Month! Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) For Time… 4 Rounds of… 500/400 Meter Row/Ski or 24/19 Calorie Bike 21 Burpees 15 Box Overs (24/20) 9 Single Kettlebell Pop Squat Clean (55/35) Stimulus & Athlete Notes This workout...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Climb the Ladder as High as Possible in 20 Minutes of… 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 -10 and son climbing by 1 rep each round…...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Single Dumbbell Bent Over Rows (Bench Assisted) (Log one dumbbell of last set) 8 – 16 Minutes: 4 Sets of 10 – 12 Seated Bent Over Double Dumbbell Rear Delt...Read More

CrossFit Republic – CrossFit Daily Conditioning and Endurance W.O.D. – 30 Minutes (Calories) 6 Rounds of… As Many Calories as Possible in 4 Minutes of… 15 Strict Toes to Bar 60′ Single Kettlebell Goblet Lunges (70/55) Max Calorie Machine in Remaining Time Rest 1 Minute Cones 30′ Apart Score is total calories ()Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (Weight) Find a 1 Rep Max Clean (Squat or Power Clean) Athletes, we’ve been hitting cleans hard for 5 weeks now and we will use week 6 to build up to and find an accurate 1RM power or squat clean for the day. Keep in...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 6 Turkish Get Ups (3 Left then 3 Right or Vice Versa) for Load Log all 4 Rounds TURKISH GET-UP — INTENDED STIMULUS & VALUE Athletes, the Turkish Get-Up is not just a...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 20 Minutes of… 20 Kettlebell Anchored Leg Raise with Hip Lift 15 Kettlebell Sumo Deadlift High Pull (55/35) 10 Kettlebell Swings (55/35) INTENDED STIMULUS This is a gritty aerobic-power grinder...Read More

CrossFit Republic – CrossFit Don’t forget to grab your Phat Muscle Project supplements for 15% off today and tomorrow! Black Friday Team W.O.D. – 30 Minutes (Time) Teams of 2 Splitting Reps However Desired… 5 Rounds of… 40 Box Jump Overs (24/20) 30 Wall Balls (20/14) 20 Single Dumbbell Power Snatches (50/35) 15 Burpees Over...Read More