CrossFit Republic – CrossFit Bring a Friend Free Saturday Workout and Coach Colton Going Away Creation – 35 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 400 Meter Med Ball Run (20/14) 10 Toes to Bar 15 Box Overs (24/20) 20 Alternating Dumbbell Power Snatches (50/35) (R/L=2) One dumbbell...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Standing Strict Barbell Shoulder Press Set 1: 3 Reps at 66% Set 2: 3 Reps at 76% Set 3: 3+ Reps at 86% Intended Stimulus Today is 3 sets of 3 strict press at your prescribed percentages. The goal is to...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (5 Rounds for weight) Bench Press 5 Sets of 5 Reps @ 75 – 85% of your 1RM or Moderately Heavy Athletes, we’re taking a break this week from dumbbell chest presses to get back on the barbell for some traditional bench. Today’s 5 by...Read More
CrossFit Republic – CrossFit Important Childcare Announcement As promised, we said we were going to reevaluate the attendance at the 4:30 childcare class times now that fall is here. Attendance has proven to be continuously low at both the 4:30 and 5:30 childcare class times (1-3 children maximum). With that being said, after much deliberation,...Read More
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
