CrossFit Republic – CrossFit
Winter Weather Protocol
With the cold weather upon us, I figured it’s appropriate to drop our PROTOCOL FOR WINTER WEATHER (All Cap to really draw your attention)
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This is how we’ve been successful in the past and how we will approach the rest of this season as needed.
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If bad weather such a snow or ice is not predicted to arrive until the middle of the night or early morning, the 4:45 and 6AM class will always be on. We won’t make that last minute decision in the middle of the night based on predictions. It’s been typically wrong. Following that, the 9am will be up for discussion based on myself personally testing the roads.
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It will always be up to each person to decide if they can make it to the gym or not. Please use caution if weather is concerning. For those with 24/7 gym access feel free to come in, but at your own risk.
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If a coach for some reason, cannot get out of their driveway, they will need to post on this page that they will not be able to coach that class, as there is a chance no one would be able to coach last minute at that point. So stay tuned to this page if wondering, and please know it’s rare, and give grace if you don’t receive the memo in time.
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We have learned that typically, unless a very ugly storm, the major roads in Republic and even surrounding neighborhoods are pretty clear, and we have regretted canceling any morning classes when many of our members would have been just fine to come in.
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We won’t always line up with school closings due to being a business that is needed daily (gains), without any buses who pick up kids on rural roads, and also we have many members that do not live in rural areas and are still able to come to the gym.
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If bad weather hits the night before, then a late night educated decision (by 9pm for you early birds) will be made regardless of what the weather does overnight so there is no confusion in the morning for the Coach or any of the members, especially those setting their alarm clocks for 4 AM only to discover classes are canceled. So please be understanding if classes are canceled the night before and then nothing happens further with the weather.
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Lastly, always keep notifications turned on for this page and the CrossFit Republic business Facebook page. In all these places I will post accordingly to cover our bases of communications.
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I hope that covers all questions for now.
Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight)
Power or Squat Clean Waves
Wave 1:
0 – 2 Minutes: 70% x 3
2 – 4 Minutes: 75% x 2
4 – 6 Minutes: 80% x 1
Wave 2:
6 – 8 Minutes: 75% x 3
8 – 10 Minutes: 80% x 2
10 – 12 Minutes: 80% x 1
Wave 3:
12 – 14 Minutes: 80% x 3
14 – 16 Minutes :85% x 2
16 – 18 Minutes: 90% x 1
Anything 1 or more is intended to be unbroken for experienced athletes who have solidified the fundamentals and body position for touch and go reps.
Due to popular demand, we’re going to run the clean cycle for 6 more weeks and turn it into a full 12 week training block. Last week was a great opportunity for a lot of athletes to try a 1 rep max after being acclimated to the lift for 5 weeks. Now that we have a concrete number, these next 6 weeks should go even better!
Power Clean (Weightlifting Variable Reps & Sets)
Squat Clean (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 12 Minutes (Time)
5 Rounds For Time of…
15 Wall Ball Shots (20/14)
15 Power Cleans (95/65)
This is a classic repeatable sprint-style workout meant to live in the high-power, high-output zone . The weight is intentionally moderate so that you can cycle reps , not grind singles. The wall balls and cleans are designed to feed each other —leg fatigue carries over immediately, and your ability to manage breathing under load is the real limiter.
Wall Ball Shots
This is your engine primer every round .
Stay tall out of the bottom, keep your heels grounded, and use your legs to drive the ball—not your arms. If you start muscling these early, your cleans will suffer immediately.
Goal: Unbroken or tight sets from the start.
Power Cleans
These should be fast and crisp , not slow and heavy.
You’re working for bar speed and efficiency , not max strength.
Stay tight in the setup.
Push through the floor with your legs.
Catch tall and move immediately into the next rep.
If you’re forced into slow singles early, the weight is too heavy for today’s intended stimulus.
Pacing Strategy
Round 1 should feel fast but controlled .
Rounds 2–4 are where the workout is actually decided.
Round 5 is your chance to empty the tank.
This workout should feel like:
Leg burn
Heavy breathing
Fast turnover
Minimal standing around
Overall Goal
This is a threshold-style workout :
Sustain discomfort
Keep moving when breathing is elevated
Practice clean cycling under fatigue
You should finish feeling like your lungs gave out before your strength did.
Scaling Guidance
Lower wall ball height or weight if reps break down early.
Reduce clean load so you can still cycle 5+ reps at a time.
The goal is consistent movement , not survival singles.
Step 1
15 Wall Ball Thrusters (10/6)
15 Hang Power Cleans (45/35 or 75/55)
Step 2
15 Wall Balls (14/10)
15 Power Cleans (75/55)
Step 3: Same as Step 4
Step 5:
15 Wall Balls (30/20)
15 Power Cleans (115/85)