CrossFit Republic – CrossFit
🚨 LAST CALL — 2025 Pricing Ends January 31 (2025 Members Only) 🚨
This is your final reminder that 2026 membership pricing goes into effect after January 31 .
Please review carefully:
• Members who joined within the last year:
Your rate will NOT change until your current agreement ends. No action needed.
• Members on cancel-any-time memberships:
If you do not take action, your membership will automatically convert to 2026 pricing .
You will still receive the 2026 52-week rate, but it will remain cancel-any-time , not contractually locked.
âś… How to Lock In 2025 Pricing
To keep 2025 rates for the next year, you must enter a 52-Week Contract .
TEXT: 417-732-5433 with the following:
Full Name
Membership Type (Individual / Couple / Family)
Names on Membership (if applicable)
Pay in Full? (Yes or No — receive 10% off)
Include this statement exactly:
“I agree to the 52 Week Contract.”
Important Notes
This is a contractual agreement
A 50% buyout applies if exited early
Additional discounts do not apply (pricing is already discounted vs. 2026 rates)
⏰ Deadline: January 31
If you’re unsure what membership you’re currently on, please contact Lyndsey or Zach before the deadline.
— CrossFit Republic
Daily Strength W.O.D. – 15 Minutes (Weight)
Build to a heavy set of…
1 Power Snatch + 1 Squat Snatch
Does not need to be unbroken. Focus on smooth technical work.
Intended Stimulus
This is a technical strength session , not a max-out day.
The goal is to:
Build confidence through the pull and turnover
Reinforce strong receiving positions
Transition smoothly from power position into full depth
The heaviest set today should feel challenging but controlled , with both lifts executed cleanly.
Loading Guidance
Start light and build gradually
Increase only if both reps stay technically sound
Expect your squat snatch to dictate the top weight
If the power snatch is easy but the squat snatch becomes rushed, unstable, or forced, you’ve gone too heavy.
Coaching Notes
Power snatch: stay patient through the pull and receive tall.
Squat snatch: smooth turnover, fast drop under the bar.
Prioritize bar path and balance over speed.
Reset between reps if needed — quality matters more than flow.
Rule of Thumb
If you have to rush the squat snatch because the bar feels heavy overhead, stop adding weight.
Smooth reps > heavier numbers.
Daily Team Conditioning W.O.D. -14 Minutes (Time)
Teams of 2 For Time…
20 Bar Muscle Ups
10 Snatches (115/85)
16 Bar Muscle Ups
8 Snatches(135/95)
12 Bar Muscle Ups
6 Snatches (155/105)
8 Bar Muscle Ups
4 Snatches (175/115)
4 Bar Muscle Ups
2 Snatches (185/125)
Snatches can be power or squat
For all Steps, you do not need to try to go up in weight if you’re physically not able to or if form deteriorates at those loads. It’s best to stop at the heaviest manageable load and simply complete your workout as such.
Intended Stimulus
This is a high-skill, ascending-load team workout built around two movements that demand efficiency under fatigue.
The volume decreases as the snatch weight increases, shifting the challenge from capacity → strength → execution as the workout progresses.
The intent is not chaos or constant switching — it’s smart rep management and clean barbell execution .
How This Should Feel
Early rounds move fast with frequent switches
Middle rounds demand discipline as fatigue sets in
Final rounds slow naturally as the bar gets heavy
You should expect:
Grip and pulling fatigue from bar muscle-ups
Increasing respect for the barbell as loading climbs
The final two bars to require full attention and clean reps
Team Strategy Notes
Split muscle-ups early into manageable sets to avoid blowing up grip.
Designate stronger lifters for heavier snatch bars, but avoid one athlete doing everything.
Short, efficient switches beat long hero sets.
Have the bar loaded and ready before transitions.
Snatch Execution Notes
Choose power or squat based on what allows the cleanest rep.
Fast singles are encouraged as weight increases.
Missed reps cost time quickly, stay within your technical limits.
Scaling Guidance (if needed)
Reduce muscle-up reps or substitute chest-to-bar pull-ups
Lower snatch loading while keeping the descending rep structure
Big Picture
This workout rewards:
Technical consistency
Communication under pressure
Discipline as the bar gets heavier
Smooth transitions and clean reps matter more than speed.
Modifications
Step 1: For the dumbbell it’ll be 2 for Every 1 barbell rep. Alternate arms.
20 Strict Seated Pull Ups on Rings or Barbell or Ring Rows
10 Snatches (45/35) or 20 Alternating Dumbbell Snatch (You Choose Weight)
16 Strict Seated Pull Ups on Rings or Barbell or Ring Rows
8 Snatches (45/35) or 16 Alternating Dumbbell Snatch (You Choose Weight)
12 Strict Seated Pull Ups on Rings or Barbell or Ring Rows
6 Snatches (45/35) or 12 Alternating Dumbbell Snatch (You Choose Weight)
8 Strict Seated Pull Ups on Rings or Barbell or Ring Rows
4 Snatches (45/35) or 8 Alternating Dumbbell Snatch (You Choose Weight)
4 Strict Seated Pull Ups on Rings or Barbell or Ring Rows
2 Snatches (45/35) or 4 Alternating Dumbbell Snatch (You Choose Weight)
Step 2:
20 Pull Ups (Banded, Kipping, Jumping)
10 Snatches (45/35)
16 Pull Ups (Banded, Kipping, Jumping)
8 Snatches (65/45)
12 Pull Ups (Banded, Kipping, Jumping)
6 Snatches (75/55)
8 Pull Ups (Banded, Kipping, Jumping)
4 Snatches (95/65)
4 Pull Ups (Banded, Kipping, Jumping)
2 Snatches (105/75)
Step 3:
20 Chest to Pull Ups (Banded, Kipping, Jumping)
10 Snatches (75/55)
16 Chest to Pull Ups (Banded, Kipping, Jumping)
8 Snatches (95/65)
12 Chest to Pull Ups (Banded, Kipping, Jumping)
6 Snatches (115/85)
8 Chest to Pull Ups (Banded, Kipping, Jumping)
4 Snatches (135/95)
4 Chest to Pull Ups (Banded, Kipping, Jumping)
2 Snatches (155/105)
Step 5: Ring Muscle Ups