CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps) 8 Rounds of… As Many Reps as Possible in 2 Minutes of… 10/7 Calorie Row 10 Burpees Over the Rower Max 30′ Double Kettlebell Farmer’s Carry (55s/35s) *Cones 30′ Apart. Every cone touch is a rep. Only one foot...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Teams of 3 (I Go, You Go) As Many Rounds and Reps as Possible of… 12 Double Dumbbell Box Step Ups (50s/35s) (R/L=2) (24/20) 9 Wall Ball Shots (30/20) 6/4 Calorie Echo Bike 3 Devil’s Presses (50s/35s)...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (3 Rounds for weight) Bench Press 3 Sets of 10 Reps Score is total load. Heavy is the goal but heavy relative to 10 reps. Purpose of This Session The goal is to: Accumulate meaningful volume at challenging loads Build pressing strength that lasts beyond...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible (with a Partner) in 25 minutes 20 Box Overs (24/20) 25 Double Dumbbell Deadlifts (50s/35s) 20 Toes to Bar 26 Double Dumbbell Push Press (50s/35s) Partner A performs a 500/400 meter...Read More
CrossFit Republic – CrossFit One Las Flash Sale of 2025 – Phat Muscle Project Supplements Before the year wraps up, we’re doing one final flash sale on all Phat Muscle Project supplements . This is our way of saying Merry Christmas, Happy Holidays, and thank you to everyone who’s supported the gym, our coaches, and...Read More
CrossFit Republic – CrossFit One Last Flash Sale of 2025 – Phat Muscle Project Supplements Before the year wraps up, we’re doing one final flash sale on all Phat Muscle Project supplements . This is our way of saying Merry Christmas, Happy Holidays, and thank you to everyone who’s supported the gym, our coaches, and...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds) This is not an AMRAP. This is an EMOM contrary to Wodify auto-populated titling for scoring. 20 is a perfect score. Every Minute on the Minute for 25 Minutes Complete… Minute 1: 15/12 Calorie Row Minute 2: 15 Double...Read More
CrossFit Republic – CrossFit Need a FREE Last Minute Gift for Someone??? These gift vouchers are at the front desk still and they’re 100% free. These DO NOT require purchase. Just a way for you all to cover down on a gift that holds a value of $119 while helping us generate some leads so...Read More
