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

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh W.O.D. – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Double Dumbbell Incline Bench Press (Log both dumbbells of last set) 8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Chest Flys (Log both...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 20 Minutes (5 Rounds for weight) Heavy Day Complete 5 Sets (From the Rack) of… 3 Push Press 2 Push Jerks 1 Split Jerk Build in load each set. Start around 70 – 80% of your 1RM Push Press. Log all 5 sets. Beginner Option 3 Strict...Read More

CrossFit Republic – CrossFit No Endurance Option Today I’d like the community to experience this Zercher RDL and gain the benefits of it and allow coaches to keep a close eye on athletes while they’re performing it. Also, I’d like everyone to perform the benchmark “Annie.” Daily Strength W.O.D. – 15 Minutes (5 Rounds for...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight) Snatch (Power or Squat) Wave 1: Minutes 0 – 2: 50% x 3 Minutes 2 – 4: 55% x 2 Minutes 4 – 6: 60% x 1 Wave 2: Minutes 6 – 8: 55% x 3 Minutes 8 – 10: 60%...Read More