CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time: 30 – 24 – 18 – 12 – 6 Deadlifts (225/155) Lateral Burpees Over the Barbell Calorie Machine RX+: 275/185 If nice weather and interested in running: 400 Meters, 300 Meters, 200 Meters, 200 Meters, 100 Meters Intermediate 30...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time 60 Toes to Bar 200 Meter Run Together 90 Thrusters (95/65) 400 Meter Run Together 120 Double Unders 800 Meter Run Together 120 Double Unders 400 Meter Run Together 90 Thrusters (95/65) 200 Meter Run Together...Read More

CrossFit Republic – CrossFit Daily Bro-Sesh Bodybuilding W.O.D. – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Heavy Double Dumbbell Bench Press (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 8 – 10 Alternating Double Dumbbell Chest Flys (8 – 10 Each Arm) (Score both...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 @ 70% Set 2: 5 @ 75% Set 3: 5+ @ 80% Athletes, the weights are moving up and that 5+ is still where the gains are made. A lot of people are getting strong with...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) For Time 48 Pull Ups 48 Box Overs (24/20) 24 Bar Muscle Ups 48 Alternating Dumbbell Hang Power Snatches (50/35) 24 Burpee Pull Ups 48 Box Overs (24/20) 12 Burpee Bar Muscle Ups Intermediate Version 48 Pull Ups 48 Box Overs...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (AMRAP – Rounds) Every 2 Minutes on the 2 Minutes for 5 Rounds Complete… 20 Mountain Climbers (4 Count) 5 Strict Handstand Push Ups RX+: 8 Strict Handstand Push Ups Athletes, I know the mountain climbers seems a little random in here but I wanted...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 400 Meter Run 21 Hand Release Push Ups 200 Meter Single Dumbbell Farmer’s Carry (50/35) RX+: 70/55 Kettlebell Extra Credit: Weight Vest Intermediate 400 Meter Run 15 hand-release push-ups 200...Read More

CrossFit Republic – CrossFit Daily Team Workout Format Today’s team workout (TEAMS OF 2) will be on a rolling 25 minute clock. The first 18 Minutes will be a for time workout with you and your partner splitting reps however desired. The second part of the workout will begin at the 18 minute mark and...Read More

CrossFit Republic – CrossFit Exclusive CFR Member Referral Program We know that our community thrives because of YOU—and as of this past year, you have a chance to share what makes CFR special while saving a little money in the process. As a standing offer, invite a friend or family member to join CrossFit Republic,...Read More

CrossFit Republic – CrossFit 🚨 Locker Rental Deal You Can’t Miss! 🚨 Tired of hauling your gear back and forth to the gym? Wrist wraps, jump rope, grips, belt, lifters—now you can keep it all right here at CrossFit Republic! 💪 Our lockers are big enough to fit all your essentials (and even a spare...Read More