CrossFit Republic – CrossFit
⏰ LAST WEEK TO SIGN UP — CFR INTRAMURAL OPEN ⏰
This is your final week to register for the 2026 CFR Intramural Open and be placed on a team.
Once teams are set, registration will close.
The Intramural Open is for everyone :
New members
Experienced athletes
Competitive and non-competitive
Anyone who wants to be part of the energy
This is one of the most exciting times of the year in the CrossFit community — three weeks of Friday Night Lights, team competition, theme nights, and celebrating fitness together.
🎉 What to Expect:
Gym-wide team competition
Weekly fun prizes
Spirit, participation, and effort rewarded
Friday Night Lights every week
Shirt or no-shirt registration options
💥 Registration Options:
$25 — Includes Intramural Open shirt + team placement
$15 — Team placement only (no shirt)
👉 Sign up here (last chance):
CrossFit Republic Intramural Open 2026
If you’ve been on the fence — this is it.
Get on a team.
Give your best effort.
Be part of the community.
Let’s do this.
*There is no fee to attend Friday Night Lights and no fee to be in a heat and do the workout at Friday Night Lights.
Athletes who paid will receive special incentivizing items.
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
For Load…
5 Sets of 5 Push Press from the Rack
Athletes, if you know your 1RM, shoot for a starting load of around 70 – 75% or more.
Intended Stimulus
This is a strength-focused pressing session .
The goal is to move moderately heavy weight for quality volume while reinforcing proper push press mechanics under load.
Each set should feel challenging but repeatable. The bar should move fast with leg drive and slow slightly through the press, not stall.
Loading Guidance
Start around 70–75% and build across sets if reps stay clean
Final sets should feel heavy but controlled
You should finish each set knowing you could complete 1–2 more reps , not grind through failures
If the press turns into a strict press or becomes unstable overhead, the load is too heavy.
Coaching Notes
Stable rack position. Bar on the shoulders, full grip, elbows slightly forward.
Vertical dip. Short and straight down — no forward lean.
Legs initiate the lift. Drive hard before pressing.
Finish overhead. Bar stacked over shoulders and hips with full lockout.
Reset every rep. No bouncing or rushing through reps.
Rest & Execution
Rest 2–3 minutes between sets
Treat each set as its own effort — quality matters more than speed
Rule of Thumb
If your dip changes or you’re pressing early with the arms, you’ve gone too heavy.
Strong legs first. Clean reps always.
Push Press (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D – 12 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 12 Minutes of…
Double Unders: 10 – 20 – 30 – 40 – 50 and so on climbing by 10s
Alternating Single Dumbbell Devil’s Press x 2- 4 – 6 – 8 – 10 and so on climbing by 2s (50/35)
Intended Stimulus
This is a short, aggressive conditioning workout built around increasing volume and rising heart rate.
The double unders drive breathing and coordination.
The devil’s press adds full-body fatigue and forces you to manage transitions as reps climb.
Early rounds should feel fast and almost too easy. The challenge comes from accumulated reps , not heavy loading.
How This Should Feel
First few rounds move quickly
Middle rounds demand pacing and breathing control
Final minutes become about managing fatigue and minimizing mistakes
You should be working hard but still moving continuously for most of the 12 minutes.
Movement Expectations
Double Unders
Stay relaxed in the shoulders and wrists
Avoid sprinting early sets
If misses pile up, scale to a number you can complete in under :45
Devil’s Press
Smooth pace over speed
Step back burpees are fine
Use hips to drive the dumbbell overhead
These should stay consistent and unbroken early, then broken intentionally later.
Pacing Guidance
Do not chase huge rounds early
Break before failure, not after
Transitions matter, wasted seconds add up fast in a ladder
Big Picture
This workout rewards:
Rhythm
Efficiency
Staying calm as reps increase
Fast early rounds don’t win this one, staying organized does.
Step 1:
Single Unders: 10 – 20 – 30 – 40 – 50 and so on…
Alternating Single Arm Devil’s Press: 2 – 4 – 6 -8 – 10 and so on.. 25/15
Step 2:
Single Unders, Line Hops, Jumping Jacks, Plate Taps: 15 – 30 – 45 – 60 – 75 and so on climbing by 15s…
Alternating Single Arm Devil’s Press: 2 – 4 – 6 -8 – 10 and so on.. 35/20
Step 3: Same as RX
Step 5: 70/50