CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – (5 Rounds for time) Every 6 Minutes on the 6 Minutes for 5 Rounds of… 400 Meter Run or 500/400 Meter Row 20/16 Calorie Ski or 15/12 Calorie Bike 18 RIng Push Ups Log all 5 times If more athletes than bikes,...Read More
CrossFit Republic – CrossFit Never Forget Encouragement to Reflect Today, we pause to remember September 11, 2001 — a day that forever changed our country and the lives of so many families. Nearly 3,000 lives were lost, including 343 firefighters, 71 law enforcement officers, and countless others who ran toward danger to save others. Their...Read More
CrossFit Republic – CrossFit Devin Tull, Our August Athlete of the Month! A lifelong athlete with a background in competitive swimming, Devin’s journey at CFR has been all about discovering a different kind of strength. She joined in June of 2023 after finishing her military service with the United States Coast Guard, hesitant at first—but...Read More
CrossFit Republic – CrossFit Register Here: https://tinyurl.com/CFRTransformationChallenge CFR Community Wodify Town Hall– September Big things are happening around here, and we want you in the loop! 👕 Fall Apparel + Feast Mode We’ve started the design process for our Fall apparel line and will also be dropping this year’s Feast Mode shirts early . The...Read More
CrossFit Republic – CrossFit 24/7 Athlete Closing Checklist Reminders When you’re the last person in the gym, please help us keep CrossFit Republic clean, safe, and ready for the next athlete. Follow these steps before leaving (Screenshot this): Step 1: Equipment and Floor Clean any equipment you used. Return all items (bars, plates, dumbbells, kettlebells,...Read More
CrossFit Republic – CrossFit Today is the last day to claim your free Phat Muscle Project blender bottle with the purchase of any tub of Phat Muscle Project Protein! Bring a Friend Free Saturday – 24 Minutes (AMRAP – Rounds) Every Minute on the Minute Complete the Following… Minute 1: 12/9 Calorie Bike or 15/12...Read More
CrossFit Republic – CrossFit Another reminder to claim your free Phat Muscle Project blender bottle with the purchase of any tub of Phat Muscle Project Protein at CFR. We’ve been hearing that the seasonal Pumpkin Pie flavor is excellent! Daily Strength Team W.O.D. – 15 Minutes (2 Rounds for weight) In teams of 2 on...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) For Time… 1000/800 Meter Row or Ski 800 Meter Run 600 Meter Bear Hug Hold Sandbag Carry* (100/70) 400 Meter Single Arm Farmer’s Carry* (70/55) 600 Meter Bear Hug Hold Sandbag Carry* (100/70) 800 Meter Run 1000/800 Meter Row or Ski...Read More
CrossFit Republic – CrossFit From September 1st to the 6th, grab a FREE Phat Muscle Project white blender bottle with the purchase of ANY 2lb tub of Phat Muscle Project protein. Please drop a slip for the blender bottle along with your protein so that I know you grabbed one. If for some reason, there...Read More
