CrossFit Republic – CrossFit Today is the LAST day to sign up for a feast mode shirt. Sign up in the binder at the front desk or using the following Google form: 9th Annual Feast Mode 5K T-Shirt Pre-Order Form Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time…...Read More

CrossFit Republic – CrossFit Grab your Boooberry Cobbler Premium Blended Protein before it’s gone for the year! We only have a few in stock! 👻 Daily Bodybuilding Bro-Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Seated Double Dumbbell Arnold Presses (Shoulders) (Log both dumbbells of...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 25 Minutes (5 Rounds for weight) Every 5 Minutes on the 5 Minutes for 5 Rounds Complete for Load… 500/400 Meter Row or Ski 20 Toes to Bar 5 Heavy Unbroken Deadlifts Each round begins with a controlled engine effort, transitions into a midline skill,...Read More

CrossFit Republic – CrossFit No Endurance Option Today Today is a great opportunity for athletes to improve in their cleans whether they’re power or squat and I’d like each coach to have undivided attention towards all their lifters. This should be a great day for coaches to focus on olympic lifting cues as well as...Read More

CrossFit Republic – CrossFit Daily Strength – 10 Minutes (3 Rounds for weight) Standing Barbell Shoulder Press – Week 15 Set 1: 5 @ 75% Set 2: 3 @ 85% Set 3: 1+ @ 95% This is our last heavy week of the strict press cycle. Next week, we will perform a de-load maintenance day...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday Costume W.O.D. – 25 Minutes (Time) For Time (with a Partner)… 75 Pumpkin Squat Jumps or Air Squats as a Scale 50 Pumpkin Push Presses 100 Pumpkin Wall Ball Shots 50 Pumpkin Box Jumps or Step Ups as a Scale (20) 75 Pumpkin Jumping Lunges or...Read More

CrossFit Republic – CrossFit FEAST MODE SHIRTS ARE HERE! 💪🏻🍗 Binder at the front desk until October 31st! Get your order in TODAY! Daily Strength and Conditioning Team W.O.D. – 30 Minutes Daily Strength W.O.D. – Teams of 2 – Part 1 – 12 Minutes (2 Rounds for weight) Build to a heavy complex of…...Read More

CrossFit Republic – CrossFit DT’s (Dave Thomas, Program Manager at Big Fish Foundation) Row 2 Hold Fast Daily Bodybuilding Bro-Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Chest Press (Log both dumbbells of last set) 8 – 16 Minutes: 4 Sets of...Read More

CrossFit Republic – CrossFit Halloween Costume W.O.D. – Saturday, October 25! This year, we will be knocking out our Halloween costume workout on Saturday, October 25! With the Trunk or Treat going that evening, it just makes sense to make it a day of festive fun as opposed to next Friday when some of the...Read More

CrossFit Republic – CrossFit Feast Mode 5K – 9th Annual Thanksgiving Workout! Feast Mode 5K Shirts are at the Front Desk in the Binder!!! Join us Thanksgiving morning for our 9th Annual Feast Mode 5K — our CrossFit twist on the classic Turkey Trot! 🦃 This free community event is open to everyone — members,...Read More