CrossFit Republic – Compete Gymnastics Endurance (Checkmark) 5 Rounds for Quality… 15/12 Echo Bike Cals 9 Bar Muscle Ups Rest 2:00Bike creates heavy arms and lungs. Looking for large, unbroken sets each round. This totals 45 BMU under respiratory distress. If you need to break the BMU, rest no more than 10 seconds. Estimated time...Read More
CrossFit Republic – CrossFit CrossFit Republic COMPETE Launches this Saturday We’re officially launching our in-person COMPETE program this Saturday, March 28th from 6:00 – 8:00 AM with Coach Kyle. This class is designed for athletes who want extra training beyond the daily group class and who can handle a higher level of independence in their...Read More
CrossFit Republic – CrossFit Murph Shirts + Memorial Day Weekend Murph shirts are officially in the works. We’re finishing up the design now and locking in shirt colors. This year we will have multiple options available including Tees Tanks Crops Cropped tanks As soon as the final design is approved, we’ll post the order form...Read More
CrossFit Republic – CrossFit Retail / Fridge / Supplements — How the Honor System Works Hey everyone, if you’re new here, I wanted to quickly rundown on how retail works at CFR since we don’t always have a front desk staffed during every class. We keep the gym stocked with Phat Muscle Project supplements ,...Read More
CrossFit Republic – CrossFit Volunteers Needed for The Barbell Games! Moving an entire gym offsite to a full venue across town isn’t the easiest way to run a competition. It would be simpler to stay in-house, keep it small, and do what’s convenient. But that’s not why we do this. We still believe in this...Read More
CrossFit Republic – CrossFit (Less than) 10 Days Left to Register We’re down to the final stretch. Only 10 days remain before registration closes for The 2026 Barbell Games Team Fitness Competition. Teams are locked in, the events are set, and the floor at Allison Sports Town is getting ready to host functional fitness alongside...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (3 Rounds for calories) For Max Calories… Every 2 Minutes for 5 Sets Complete… 60 Double Unders Max Calorie Ski Erg Directly Into… Every 2 Minutes for 5 Sets Complete… 20 Box Overs (24/20) Max Calorie Bike Directly Into… Every 2 Minutes...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete the Following Complex… 1 Hang Power Clean + 1 Hang Squat Clean + 1 Squat Clean Log all 5 sets. Intended Stimulus This is a technical strength complex designed to improve clean mechanics,...Read More
