WOD

AT HOME WORKOUT For time complete… 50 Jumping Lunges with light object in front rack (R/L=2) 40 Dips (hands on a table or chair behind... Read More

HOME GYM WORKOUT STRENGTH – 15 MINUTES Build to a heavy set of 3 overhead squats from the rack *Build in weight as you go... Read More

HOME GYM WORKOUT STRENGTH/ACCESSORY WORK *These are the little things we all need more of, to not just improve our workout performance but add to... Read More

AT HOME DEATH BY… As many reps as possible. 2 movements: Burpees and tuck jumps (jump and bring knees to chest- scale as needed) Do... Read More

For time… *Note that this is what we call a chipper. Work steadily through each movement and chip away at a big workout one rep... Read More

For Double Under help!  Watch this short video that 1st Phorm had me instruct, as part of their CrossFit 101 series. More vids to come…... Read More

Each month we aim to complete one or two different Hero workouts, to honor the lives of our fallen soldiers and the sacrifices they and... Read More

Don’t wait any longer! If your nutrition plan is suffering, don’t do it alone! This innovative program, developed by CrossFit Republic, is ready to help. ... Read More

STRENGTH – 15 MINUTES Find a heavy or max 3 rep strict shoulder press (from the rack) Conditioning WOD – 15 min cap For time…... Read More

Team Conditioning WOD – 25 minutes *Watch this video to see what a “man maker” looks like… https://www.youtube.com/watch?v=iMNnvhg1JcM Teams of 3, splitting reps however desired…... Read More