CrossFit Republic – CrossFit CFR 6-Week Nutrition Transformation Challenge Oct 4 – Nov 15, 2025 It’s time to take control of your nutrition, your habits, and your results. Over 6 weeks, you’ll get the structure, accountability, and coaching you need to make lasting changes — and compete for cash and prizes along the way. This...Read More
CrossFit Republic – CrossFit Coach Colton Mosley Going Away Potluck September 27 As you may have seen on Facebook in the family page or event page, Coach Colton Mosley is coming upon his last few weeks here with us at CFR. The big Army has different plans for him and his family way sooner than...Read More
CrossFit Republic – CrossFit From now until the end of September, buy any 2 LBS Tub of Phat Muscle Project Protein and get a free blender bottle! Just drop both tickets in the our clear IOU bucket on the front desk and write free on the blender bottle ticket and we’ll take it from there....Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Standing Strict Barbell Shoulder Press Set 1: 5 Reps @ 60-65% Set 2: 5 Reps @ 70% Set 3: 5+ Reps @ 80% Log all three sets. Athletes, this is the third 4 week block of our strict press cycle and...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time) For Time… 800 meter Run 50 Hang Power Cleans (115/75) 600 meter Run 30 Hang Power Cleans (155/105) 400 meter Run 10 Hang Power Cleans (185/125) Intended Stimulus: Time Domain: 18–25 minutes. This is a longer grind with built-in pacing shifts....Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 19 Minutes (AMRAP – Rounds and Reps) 5 Rounds of… As Many Rounds and Reps as Possible in 3 Minutes of… 60 Double Unders 5 Ring Muscle Ups Rest 1 Minute Between AMRAPs – Pick up where you left off and log your total...Read More
CrossFit Republic – CrossFit Everyday Hero Service Cup The CrossFit Everyday Hero Service Cup is a two-phase virtual and in-person competition for eligible service members and supporters (such as military, medical, law enforcement, firefighters, educators, and CrossFit professionals) to compete against their peers in a week-long online challenge. The top finishers from the online portion,...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 6 Minutes of… 10/8 Calorie Bike 15 Double Kettlebell Deadlift (70s/55s) Rest 3 Minutes As Many Rounds and Reps as Possible in 6 Minutes of… 15/12 Calorie Row 15...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – (5 Rounds for time) Every 6 Minutes on the 6 Minutes for 5 Rounds of… 400 Meter Run or 500/400 Meter Row 20/16 Calorie Ski or 15/12 Calorie Bike 18 RIng Push Ups Log all 5 times If more athletes than bikes,...Read More
