CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible with a Partner of… 400 Meter Run (Together) 100′ Sandbag Bear Hug Carry (150/100) (Split Evenly – 50′ Each) 20 Burpees Over the Sandbag (Split as desired) Cones 25′ Apart...Read More
CrossFit Republic – CrossFit Spring Membership Offer – Limited Spots We’ve officially opened up our Spring Membership offer . This is a 12-week commitment at our 52-week rate—built for anyone who wants to get ahead of summer and not be playing catch-up once it’s already here. Details: 12 weeks of training Priced at our lowest...Read More
CrossFit Republic – CrossFit THE MURPH CHALLENGE – MAY 25 We’re hosting The Murph Challenge on Monday, May 25 at CrossFit Republic. Class Times: 7:30 AM 9:00 AM (Childcare available at this time only) This event is free and open to the community . Bring people with you. This is one of the best days...Read More
CrossFit Republic – CrossFit Murph Challenge Shirts for Order Hey everyone! I know that before we left, Lyndsey posted on the family page and the coaches made sure to start communicating at whiteboard that Murph Challenge shirts were officially for order but just in case you missed it and weren’t aware, we figured we’d let...Read More
CrossFit Republic – Compete Shoulder Endurance (Checkmark) 5 Rounds for Quality of… 8 Strict Handstand Pushups Handstand Walk, 50 ft Rest 2:00 Between SetsHSPU paired with handstand walk – both overhead movements, same stability demand. The walk challenges balance after pressing fatigue. Scale the strict HS Pushups down to kipping, or strict seated DB press...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (6 Rounds for reps) 6 Rounds for Reps Of… 3:00 Work / 1:00 Rest 500/400 Meter Row/Ski or 30/24 Calorie Echo Bike Max Ball Slams (30/20) Intended Stimulus This is a repeat effort engine workout designed to be simple, approachable, and effective...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Zercher Squats 4 Sets of 8 (From the rack) Athletes and coaches, I cut some pool noodles into about 2ft long increments that can be attached to your barbell and provide a layer of protection on your arms. Also see the...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (4 Rounds for weight) Incline Barbell Bench Press 4 Sets of 6 – 8 Repetitions We only have 3 incline capable benches so for standardization and safety, let’s set up the flat benches on 2 45lbs Plates. You will need to rack your barbells higher...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Deadlifts (Week 2) 3- 3 – 3 – 3 – 3 @ 75% of 1RM Intended Stimulus As we progress through this deadlift cycle, think about positional strength and consistency in every set. At 75%, the goal is to build perfect,...Read More
