CrossFit Republic – CrossFit Core Values Alignment If you haven’t seen, we adjusted our core values early last year to reflect the culture we’d like to instill moving forward. These core values guide how we coach, how we make decisions, and what we expect from ourselves and each other. They’re not aspirational, they’re operational. Lead...Read More

CrossFit Republic – CrossFit “We must give up many things to which we are accustomed, things which we think indispensable to life.” — Seneca, Letters to Lucilius Addiction is not defined by excess. It’s defined by the inability to abstain. The moment something feels necessary , freedom is already compromised. Not because the thing is...Read More

CrossFit Republic – CrossFit How to Train for a Big Endurance Race (the Right Way) New Year, New Goals and I’ve been hearing a lot about marathons, Hyrox, Ironman, etc. If you’re training for anything like that, the goal isn’t just to survive the distance, it’s to show up durable, efficient, and prepared . That...Read More

CrossFit Republic – CrossFit What is a “GDA”??? A bunch of athletes have been asking me this question so here goes nothing: A glucose disposal agent (GDA) is a supplement designed to help your body clear glucose from the bloodstream more efficiently and shuttle it into muscle and liver cells , rather than letting it...Read More

CrossFit Republic – CrossFit 2026 Membership Pricing (PLEASE READ THE ENTIRETY OF THIS) As we look ahead to 2026, we need to make a necessary adjustment to our membership pricing. This change allows us to keep up with rising operational costs and continue delivering the level of coaching, programming, facility care, and community standards you...Read More

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