CrossFit Republic – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.)In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More
CrossFit Republic – Compete Core Endurance (Checkmark) Every 3:00 for 5 Rounds Perform… :45 Sandbag Bear Hold, 150/100 lbs 16 Toes to Bar 14 V-Ups 10 KB Russian Twists, 35/20 lbsPretty intense core work to start the day. Scale T2B down if having trouble getting all work done in 3:00. Estimated Time – 15:00 Squat...Read More
CrossFit Republic – CrossFit Nutrition Maintenance Plan Nutrition gets exhausting when every approach feels like all or nothing and the price tags on every plan seem like an early 2000s car payment. This plan was intentionally built for people who already understand the basics and want a sustainable way to stay accountable without feeling consumed...Read More
CrossFit Republic – CrossFit RESTORE • REBUILD • PERFORM Our next Yoga cycle at CrossFit Republic runs from June 13 through August 9 with classes every Saturday at 10:30 AM. Led by Instructor Katie Fulp, who brings 15+ years of experience, this 8-week block program is designed to improve flexibility, balance, coordination, stability, recovery, and...Read More
CrossFit Republic – CrossFit CrossFit Kids Announcement Ladies and Gentlemen, the moment you’ve all been waiting for… the return of CrossFit Kids is OFFICIAL. Our next FitKids session runs from June 4 through July 23 and we’re fired up to get these kids moving again. This program was intentionally designed to be a lot more...Read More
CrossFit Republic – CrossFit Phat Muscle Project Summer Drop! New summer flavors, electrolytes, and Vitamin K + D will make it to the shelves and we wanted to remind everybody that Phat Muscle Project is a locally owned and operated supplement company right here in the Ozarks that we’re proud to partner with. We’ve trusted...Read More
CrossFit Republic – CrossFit The Murph Challenge and Current Apparel Order 1. Murph shirts are officially in and currently being organized and sorted. We should have them ready for pickup sometime mid to late this week. Thank you guys for your patience through the process and for continuing to trust us with your apparel orders....Read More
CrossFit Republic – CrossFit Carry the Burden Challenge 2026 (Checkmark) We’ve had a huge amount of interest in the Carry the Burden Challenge from people wanting to participate with a spouse, child, friend, or simply support the mission without worrying about fitting neatly into RX or Scaled standards. Because of that, we’ve officially added an...Read More
CrossFit Republic – Compete Shoulder Endurance (Checkmark) Every 4:00 for 5 Rounds Perform… 8 Deficit Handstand Push-Ups 10 Ring Dips 12/10 Arms Only Echo Bike CalsEcho bike not only creates breathing pressure, but the lack of legs will compound the overhead and ring pressing under fatigue. Estimate Time – 20:00 Jerk Primer (Checkmark) 3 Rounds...Read More
