CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Seated Strict Shoulder Press (Log both dumbbells of last set) 8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Lateral Shoulder Raises (Log both dumbbells of last...Read More

CrossFit Republic – CrossFit Daily Strength – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 3 Pausing Back Squats (3 Second Pause at the Bottom) 60% – 80% of your 1RM Athletes, the pausing back squat is intended to: 1. Build True Strength Out of the Hole The pause...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Standing Strict Shoulder Press (From the Rack) Set 1: 5 @ 75% of 1RM Set 2: 3 @ 80% of 1RM Set 3: 1+ @ 85% of 1RM Daily Conditioning W.O.D. – 12 Minutes (3 Rounds for reps) From 0:00-2:00 (2...Read More

CrossFit Republic – CrossFit Happy 235th Birthday to the United States Coast Guard! Today we celebrate the Coast Guard and the members of our community who are veterans of this illustrious branch! – Greg Tull, BM2, USCG, Feb 2017-Dec 2024 – Devin Tull, IT2, USCG, Feb 2017-Apr 2023 – Coach Ruthanne Schneider, ME3, USCG, Mar...Read More

CrossFit Republic – CrossFit Want to Train Harder? Sleep Smarter. The weekend is here! So let’s talk about sleep! We discuss training, nutrition, and recovery — but sleep might be the most underrated performance booster in the game. Here’s why better sleep = better fitness : Growth Hormone Is Released During Sleep: 50–60% of your...Read More

CrossFit Republic – CrossFit Volume vs. Intensity in Your Training More isn’t always better. Smarter is. In CrossFit, intensity is the engine that drives results. Not volume. You don’t need more workouts — you need to push harder within the one you’re already doing. 📌 Here are a few truths to keep in mind: 1....Read More

CrossFit Republic – CrossFit Athletes, two months into this challenge and you all have been absolutely crushing it. Even with this heat, attendance levels have been incredibly stable and we’ve even seen an influx of new members! If you see a face you don’t recognize, please introduce yourself. You probably remember how intimidating it was...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes “Nicole” (AMRAP – Reps) As Many Rounds and Reps as Possible in 20 Minutes of… 400 meter Run Max Pull-Ups On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Standing Strict Shoulder Press 3 Reps @ 65% of 1RM 3 Reps @ 75% 1RM 3+ Reps @ 85% 1 RM Daily Conditioning W.O.D. – 15 Minutes (Time) For Time… 7 Rounds for Time 5 Push Presses (155/105) 10 Kettlebell Swings...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Barbell Back Rack Lunges (From the Rack) 5 Sets of 6 Barbell Back Rack Lunges (R/L=2) Athletes, today’s strength will focus on the unilateral nature of the lunge. Step forward keeping your foot flat on the ground and slowly guide the...Read More