CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Teams of 2… 4 Rounds of: AMRAP in 4 Minutes 12/9 Calorie Echo Bike 9 Box Overs (24/20) 6 Deadlifts 3 Wall Walks Rest 1 Minute Between Rounds Score is sum total of all round and reps...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (Weight) We are going to annihilate our chests today. If you trust me, get on board. Next stop, The Pump Station. 0 – 8 Minutes: 4 Sets of 8 – 10 1 ¼ Double Dumbbell Chest Press (Log both dumbbells of last set) 8...Read More

CrossFit Republic – CrossFit Last-Minute Gift Shopping? Still looking for the perfect stocking stuffer? Grab a CrossFit Republic Gift Card ! ✅ Perfect for your friends at the gym ✅ Redeemable for classes, memberships, and more Give the gift of fitness, community, and progress this holiday season! Stop by the front desk to pick one...Read More

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