CrossFit Republic – CrossFit Phat Muscle Project Re-Stock! There’s nothing better than a sick pump followed by a perfectly timed protein shake with some creatine…okay maybe that’s an exaggeration. But’s it’s pretty good. Take a look at the shelves and ask any of the coaches if you have any questions about what you see available...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 3 Reps @ 70% Set 2: 3 Reps @ 80% Set 3 3+ Reps @ 90% Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 3 Minutes...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (2 Rounds for time) Sprint 400 Meters Rest 5 Minutes Sprint 400 Meters Modification: 500/400 Meter Row Sprint or 30/24 Calorie Bike Sprint Today’s strength portion emphasizes explosive power, anaerobic capacity, and muscular endurance through short, high-intensity sprint efforts. You’ll sprint 400 meters as fast...Read More

CrossFit Republic – CrossFit Daily Strength – 15 Minutes (5 Rounds for weight) Push Jerks (Heavy Day) (From the Rack) 5 – 5 – 5 – 5 – 5 Start heavy and stay heavy for today’s 5 sets of 5 push jerks. You’ll want to start at about 70% of your 1RM. From there, you...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 30 Minutes (Time) For Time… Buy In: 800 Meter Run Then 8 rounds of: 20 Single Dumbbell Hang Power Cleans (50/35) (10 Reps on one arm and then switch for 10 on the other) 30 Double Unders Buy Out 800 Meter Run Modify Run with...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 35 Minutes (Time) For Time 8 Rounds with a partner splitting the work as needed 30 Thrusters (95/65) 20 Chest to Bar Pull Ups 10 15′ Single Dumbbell Overhead Lunges (Cones 15′ Apart and both feet must be behind the cones) (50/35) RX+: 115/85...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight) Chest Day 0 – 8 Minutes: 4 Sets of 10 – 12 Reverse Grip Double Dumbbell Chest Press (Score last set of both dumbbells) 8 – 16 Minutes: 4 Sets of 10 – 12 Close Grip Double Dumbbell Chest...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (5 Rounds for weight) Deadlifts (Heavy Day) 5 – 5 – 5 – 5 – 5 Maintain a heavy load across all 5 sets. Score all sets. Athletes, in CrossFit, heavy days were meant to be standalone work days usually taking up the majority of...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Community Cup Workout 1 As Many Rounds and Reps as Possible in 20 Minutes of… 15 Box Overs (24/20) 10 Alternating Dumbbell Snatches (50/35) (One head touches the floor 5 Handstand Push Ups RX+: Strict Handstand Push...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 65% 1RM Set 2: 5 Reps @ 75% 1RM Set 3: 5+ Reps @ 80% Athletes, starting today, we will have 4 weeks left of the front squat program with with a retest of...Read More