CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) 6 Rounds for Time of… 20 Wall Balls (20/14) 16 Ab Mat Sit Ups 12 Box Overs (24/20) Modify Box Overs with Box Step Overs Modify Wall Ball Shots with a Wall Ball Thruster RX+: Toes to Bar, 30/20 Wall Ball,...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – Part 1 – 15 Minutes (AMRAP – Rounds and Reps) Teams of 3 Part 1 (0:00 – 15:00) For Rounds and Reps Complete… 3 Power Snatches 30’ Handstand Walk (Cones 15′ Apart) 3 Rope Climbs *Partition everything however you’d like. *Handstand Walks will be...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 Reps of Reverse Grip Bench Press for Load See video below for reverse grip bench press demonstration. Loads should be moderate today and we should be focused on control. () Daily Conditioning...Read More
CrossFit Republic – CrossFit Daily Core Strength W.O.D. – 15 Minutes (AMRAP – Rounds) Every 3 Minutes on the 3 Minutes Complete… 15/12 Calorie Echo Bike or 20/16 Calorie Ski Erg :30 Hollow Hold RX+: Hanging L-Sit Score are the amount of rounds you complete. Perfect score is 5. This is not an AMRAP despite...Read More
CrossFit Republic – CrossFit Elderberry Immune Shots now available for purchase! Just in time for sick season… Formulated to provide soothing relief during times of seasonal stress in addition to maximum immune support year-round. It also provides some of the best immune support for kids. $4 each! Just drop a ticket in the bucket. Daily...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (AMRAP – Rounds and Reps) 6 Rounds of… As Many Rounds and Reps as Possible in 3 Minutes of Cindy… 5 Pull Ups 10 Push Ups 15 Air Squats Rest 1 Minute Pull Up Modifications – Jumping or Banded Pull Ups –...Read More
CrossFit Republic – CrossFit Today is the LAST day to sign up for a feast mode shirt. Sign up in the binder at the front desk or using the following Google form: 9th Annual Feast Mode 5K T-Shirt Pre-Order Form Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time…...Read More
CrossFit Republic – CrossFit Grab your Boooberry Cobbler Premium Blended Protein before it’s gone for the year! We only have a few in stock! 👻 Daily Bodybuilding Bro-Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Seated Double Dumbbell Arnold Presses (Shoulders) (Log both dumbbells of...Read More
