Benchmark W.O.D. Friday 7/6/18


Benchmark W.O.D. Friday 7/6/18

Reminder!  Saturday is BRING A FRIEND(s) FREE DAY!

Every 3 weeks, on Saturdays, you can bring a friend(s) to the 9am class workout for FREE, show them around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free! This schedule is based around our 3 week Learn To Crossfit cycle which is starting this coming week on Tuesday night July 10th at 6:30PM!  This would be a great transition if your friends decided to jump on the fun bus with Crossfit Republic!

***Remember our 10% referral discount if they join, which is applied to both of your accounts for the month 

#Fitness4Everyone #BringAFriendFree #CFRFamily  


Find a 1 rep max Deadlift


*Reminder to write down how you scaled these workouts so you can remind yourself where you’ve came from when we redo these same benchmark workouts in 4-6 months!


21 – 15 – 9 reps of…

Deadlift  225/155

Handstand Pushups

*RX – HSPUs must either be at the ground level with no abmat and no plates OR may be an abmat with a 25lb plate under each hand.

*Scale HSPUs with stacking abmats, off a box, or a Dumbbell Push Press 50/35 in each hand

Post your 1 rep deadlift for the day and time of Diane!