CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Deadlifts 5 Sets of 2 Unbroken Deadlifts @ 90% of 1RM Athletes, today is a heavy deadlift day but if you’re not feeling like your 90% is moving well coming off the weekend, consider 80% of your 1RM. Coaches, please focus...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday – 30 Minutes (AMRAP – Rounds and Reps) For Calories: 30:00 Bike, Row, or Ski – Perform 10 Kettlebell Swings (70/55) every 20 Calories. RX+: 15 Kettlebell Swings Intermediate: 55/35 Scaled: 35/20 Beginner: 25/15 Athletes who are competing or looking to compete in the future may...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 25 Minutes (AMRAP – Rounds) No Team W.O.D. Today. We will get some power clean volume and practice in instead. With a 25 minute running clock, complete 5 rounds of each EMOM 1. 5 Power cleans (135/95) 0:00 – 5:00 2. 4 Power cleans (155/105)...Read More
CrossFit Republic – CrossFit Daily Strength – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 3 Pausing Back Squats (3 Second Pause at the Bottom) 60% – 80% of your 1RM Athletes, the pausing back squat is intended to: 1. Build True Strength Out of the Hole The pause...Read More
CrossFit Republic – CrossFit Happy 235th Birthday to the United States Coast Guard! Today we celebrate the Coast Guard and the members of our community who are veterans of this illustrious branch! – Greg Tull, BM2, USCG, Feb 2017-Dec 2024 – Devin Tull, IT2, USCG, Feb 2017-Apr 2023 – Coach Ruthanne Schneider, ME3, USCG, Mar...Read More
CrossFit Republic – CrossFit Want to Train Harder? Sleep Smarter. The weekend is here! So let’s talk about sleep! We discuss training, nutrition, and recovery — but sleep might be the most underrated performance booster in the game. Here’s why better sleep = better fitness : Growth Hormone Is Released During Sleep: 50–60% of your...Read More
CrossFit Republic – CrossFit Volume vs. Intensity in Your Training More isn’t always better. Smarter is. In CrossFit, intensity is the engine that drives results. Not volume. You don’t need more workouts — you need to push harder within the one you’re already doing. 📌 Here are a few truths to keep in mind: 1....Read More
CrossFit Republic – CrossFit Athletes, two months into this challenge and you all have been absolutely crushing it. Even with this heat, attendance levels have been incredibly stable and we’ve even seen an influx of new members! If you see a face you don’t recognize, please introduce yourself. You probably remember how intimidating it was...Read More
