Candy Detox W.O.D. Wednesday 11/1/17


Candy Detox W.O.D. Wednesday 11/1/17

Athlete Spotlight for October!



Butch Stevens

Hometown: Walnut Grove

Age: 48

When did you first start training at CrossFit Republic and what brought you to CFR?
January 2017, my brother Tony had seen good results so I joined

Tell us about your sports & fitness background:
I played basketball and baseball in high school

How did you first get exposed to CrossFit?
My brother Tony Stevens was doing it and based on his results, led me to try it

What was your first workout and how did it go?
Not sure which one was first but they were all hard in the beginning; a lot

of days where I wasn’t sure how I would get out of bed 🙂

Favorite Movement/Least Favorite Movement: Any lifting I enjoy, but not a fan of the endurance workouts

What class time do you typically come to? 6 AM

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
I’m able to do things I haven’t been able to do in years

Please share with us any favorite CrossFit or CFR moments:
The first time I finished a WOD and I wasn’t the last one done, just a small goal of mine

Any advice for people just getting started or new to CrossFit?

Keep showing up, it gets easier. The improvements make it worth it!

What a big Saturday!  Starting off with the HERO WOD “Chloe” honoring a little girl who gave her life for another…  then the rest of the day was full of celebration honoring a couple in our CFR family!





Not enough pics of the Josh/Sara post marriage harvest celebration, but definitely some great memories to put in the books.  With 100-200 people showing up throughout the night, to sit around the fire and catch up made for a great celebration of not just the CFR family but also Josh and Sara’s marriage!  What a blessed weekend!


Conditioning WOD -30 min


As many rounds + reps as possible in 30 minutes of…
40 Cal Row
400m Run (= 40 reps)
4 Rounds of “Cindy” (Benchmark WOD)


*1 Round of “Cindy”
5 Pull-ups 
10 Push-ups 
15 Air Squats 


*Coaches, if large class please start athletes at different movements to accommodate the 10 rowers.  If all rowers are taken at any given time, then sub rowing 40 calories with your choice of either an extra 400m Run OR 40 KB Sumo Deadlift Highpulls RX – 70/55 (scale the weight as needed)


*If you time expires in the middle of the 400m, estimate reps based on distance covered



Post total rounds + reps achieved!