CrossFit Republic – CrossFit BLACK FRIDAY IS COMING TO CFR! Next week, November 24–29 , we’re running a members-only 15% OFF sale on ALL Phat Muscle Project supplements. This deal is only happening at CFR — nowhere else. So if you know you’ll need protein, pre-workout, creatine, collagen, vitamins, or anything else in the months...Read More

CrossFit Republic – CrossFit Today’s Intended Stimulus 1. Round 1 — Aerobic Capacity + Foundational Pulling Stimulus: Sustainable aerobic work paired with manageable, repeatable pulling volume. Priority: Athletes must stay away from the redline early — this is the longest machine segment and the highest rep count on the bar. Goal: Set a controlled pace...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Standing Strict Shoulder Press 1RM Retest Find a 1 Rep Max Standing Strict Shoulder Press for the Day Athletes, last week was a long week of training and attempting the 1 rep max on a Friday was not ideal so let today be another...Read More

CrossFit Republic – CrossFit DT’s Row 2 Hold Fast CFR Family — it’s time to Hold Fast. On November 15 , we’re coming together for DT’s Row 2 Hold Fast in support of the Big Fish Foundation — a veteran-founded and operated nonprofit helping veterans rediscover purpose, connection, and leadership through retreats and mission-driven events....Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Find a 1 Rep Max Strict Press for the Day Athletes, finding a heavy versus finding a max are two very different things. When we’re looking for a heavy, we reach a point just under where things start to get ugly and we stop...Read More

CrossFit Republic – CrossFit Don’t make shopping for your friends and family more stressful than it has to be. Ask about our Gift Cards as you head into the holiday season. Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Bench Press 5 Sets of 3 @ 85% – 90% Athletes, today, we’ll continue...Read More

CrossFit Republic – CrossFit The Road to Feast Mode and the People Helping People Canned Food Drive is Here! Feast Mode 5K — Thanksgiving Morning at 8AM! Our favorite CFR tradition is back! Join us Thanksgiving morning at 8AM for the Feast Mode 5K — a fun, free community workout open to friends and family...Read More

CrossFit Republic – CrossFit Happy Veterans Day Today we pause to honor the men and women who stood between freedom and fear — who carried the burden most can’t imagine and often continue to carry it long after coming home. To our veterans — thank you. Not just for what you’ve done, but for what...Read More

CrossFit Republic – CrossFit 🔥 250 YEARS OF MOTIVATION: HAPPY BIRTHDAY, MARINE CORPS 🔥 Today marks 250 years of the United States Marine Corps — 250 years of turning coffee into chaos, workouts into warfare, and motivation into a contact sport. No one’s quite sure what the Marine Corps is made of, but experts agree...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) 6 Rounds for Time of… 20 Wall Balls (20/14) 16 Ab Mat Sit Ups 12 Box Overs (24/20) Modify Box Overs with Box Step Overs Modify Wall Ball Shots with a Wall Ball Thruster RX+: Toes to Bar, 30/20 Wall Ball,...Read More