CrossFit Republic – CrossFit What Are EAAs? Essential Amino Acids (EAAs) are the building blocks of protein that your body cannot produce on its own. They must come from your diet or supplements. EAAs include nine amino acids critical for muscle repair, recovery, and overall performance. Why Take EAAs? Muscle Recovery: EAAs help repair muscle...Read More
CrossFit Republic – CrossFit Junk Headbands Available for Purchase Hey everyone! I had just over a dozen Barbell Games headbands from Junk leftover from the Barbell Games. Most Junk headbands retail for $15+ and I’m selling these for $12. They’re over by the supplements at the front desk. Do me a favor and help me...Read More
CrossFit Republic – CrossFit 🎖 Challenge Yourself. Honor the Fallen. 🇺🇸 This Memorial Day, join us at CrossFit Republic for The Murph Challenge 2025. Together, we’ll pay tribute to U.S. Navy SEAL Lt. Michael Murphy and all those who have given their lives in service to this great nation. Date: Monday, May 26, 2025 Times:...Read More
CrossFit Republic – CrossFit 🇺🇸 Join Us in Honoring Those Who Gave the Ultimate Sacrifice 🇺🇸 This May, CrossFit Republic is partnering with Ruck ‘N’ Run to honor fallen U.S. Service Members who gave their lives while actively serving our nation. We’re taking on the 18.68 Challenge to pay tribute, raise awareness, and give back....Read More
CrossFit Republic – CrossFit Daily Strength – 10 Minutes (3 Rounds for weight) Front Squats (3 Sets of 1) Before reading on, this week, I need you to add 5lbs to your 1RM and calculate your percentages off of that number. For example: If your 1RM is 225, add 5 to make it 230. After...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minute Complete… 1 Hang Power Clean + 1 Power Clean Starting heavy and staying heavy, build to a heavy complex for the day. Score all five rounds. Today is a great opportunity to work your...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 8 Heavy Push Presses (From the rack) Building in weight as you go. Score all 5 sets. Today’s strength is also a challenge of muscular endurance and barbell cycling in the front rack....Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (Time) 30-20-10 reps for time of: Single-arm Russian Kettlebell Swings (Right Arm) Single-arm Russian KettleBell Swings (Left Arm) Kettlebell Goblet Squats 500/400 Meter Row or Ski after Each Full Round RX: 70/53 Intermediate: 53/35 Scaled: 35/25 There is one goal for today’s...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (2 Rounds for time) With a partner, on a running clock, for time: At 0:00 10 rounds each (20 Rounds total): 12/10 Calorie Ski Rest At 15:00 5 rounds each: 30 Wall Ball Shots RX+: 30/20 RX: 20/14 Scaled: 14/10 Beginner: 10/6...Read More
