1 MONTH FREE for NEW MEMBERS on Small Business and BRING A FRIEND FREE SATURDAY 11/25!
If you’re new, or bring a friend to the workout that is new, they can get 1 MONTH FREE (up to $155 value) if they sign up this Saturday 11/25!
Starting at 12am Saturday for 24 hours only, newbies can either show up at the 9am Bring A Friend FREE workout OR call 732-5433 and take advantage of this one day deal!
Please share this or tag anyone looking to get into Crossfit with a community that will encourage and motivate them!
The workout will be simple and fun for anyone checking CFR out for the first time!
Follow us also on Instagram @crossfit_republic and Facebook on our CFR page!
Conditioning WOD – 24 minutes
Every minute on the minute for 24 minutes, complete max reps in 30 seconds, then rest 30 seconds and transition to next movement, and repeat. 4 rounds through.
*Coaches- based on class size, please start athletes at different stations to accommodate equipment
4 rounds for total reps/calories of…
Min 1: 30 sec max Hand Release Pushups
Min 2: 30 sec max Calorie Rowing
Min 3: 30 sec max Air Squats
Min 4: 30 sec max Abmat Situps
Min 5: 30 sec max Calorie Air Bike
Min 6: 30 sec max Deadlifts 155/105
Post total reps for your score!
CFR Skills Class 10 – 10:30AM
This is a weekly class provided to give you time to work on a skill that you may or may not be that great at.
Take a chance to look at where you have a solid foundation and what you can work on…
Here are some terms you’ll hear and touch on today.
Check out this video… https://youtu.be/CqnxSlyvr-k