CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1 @ 5 Reps at 70% Set 2 @ 3 Reps at 80% Set 3 @ 1+ Reps at 90% For the last set of 1+ today, give yourself a hard but doable goal number to hit. 90%...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For Time 500-400-300-200-100 Meter Row or Ski 50-40-30-20-10 Kettlebell Swings (53/35) Double-unders RX+: 70/53 Intermediate For time: 400-300-200-100 Meter Row or Ski 40-30-20-10 Kettlebell Swings (40/30) Double-unders Scaled/Beginner For time: 300-200-100 Meter Row or Ski 30-20-10 Kettlebell Swings (35/25) Single-unders –...Read More
CrossFit Republic – CrossFit Phat Muscle Project Resupply In-Route Make sure to take browse our shelves on the way in or out of your workout today! One of my biggest “hacks” before I head out to a barbecue or summer festivity is to drink a quick protein shake with some collagen and creatine to help...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Two Parts) (AMRAP – Rounds and Reps) Teams of 2 – 15 Minutes Part 1 As Many Rounds and Reps as Possible in 15 Minutes of Alternating after Full Rounds of… 6 Box Overs (24/20) 9 Hang Power Snatches (95/65) 12 Toes...Read More
CrossFit Republic – CrossFit Are Multivitamins Worth It? Let’s Break It Down Multivitamins often get a bad rap. Are they really worth your money, or just a placebo? Let’s set the record straight: Why are multivitamins important? Your body needs a steady supply of vitamins and minerals (micronutrients) to function properly. These aren’t just for...Read More
CrossFit Republic – CrossFit “Supplements aren’t steroids, Mom 😅” When I first started playing football, I remember my mom side-eyeing my protein shakes like I was mixing up something straight out of a science experiment. She was convinced that creatine and whey protein were some kind of steroid cocktail. She’d even joke, “I’ll say ‘I...Read More
CrossFit Republic – CrossFit 🇺🇸 Keep Honoring, Keep Posting! 🇺🇸 CFR Athletes, let’s keep the momentum going for the #CFRInTheirHonor May challenge! Every mile, every rep, and every workout matters. Don’t forget: Check into CrossFit Republic on Your Facebook timeline , tag CrossFit Republic , tag Ruck’N’Run and include #CFRInTheirHonor in the caption. Every post...Read More
CrossFit Republic – CrossFit The Murph Challenge 2025 Update! We’re excited to announce that Coach Ruthanne will be hosting a Mini Murph for kids ages 7-11 during the 9AM Murph heat this Memorial Day! This is a great opportunity for your little ones to get involved and honor the day alongside you. Here’s the Mini...Read More
