CrossFit Republic – CrossFit
Reminder: 2026 Pricing Begins After January 31
Please review how this applies to you:
• New Members (Joined Within the Last Year)
If you signed a membership agreement within the last year at 2025 pricing, your rate will NOT change until that agreement expires. We will honor your contract exactly as written.
• Current Members on Cancel-Any-Time Memberships
If your membership is cancel-any-time, you must follow the provided instructions to lock into contractual 2025 pricing .
If no action is taken:
Your membership will automatically move to 2026 pricing
You will still receive the 52-week rate , but it will remain cancel-any-time and not contractually locked in
If you would like to secure 2025 pricing for the next year, please follow the instructions:
To secure 2025 rates for the next year, you must enter a 52-Week Contract .
TEXT: 417-732-5433 with the following information:
Your Full Name
Membership Type
Individual
Couple
Family
Names of Everyone on the Membership (if applicable)
Pay in Full? (Yes or No)
Pay-in-full receives 10% off
Copy and include this statement exactly:
“I agree to the 52 Week Contract.”
Important Notes
This is a contracted agreement
A 50% buyout applies if the contract is exited early
Additional discounts do not apply, as this rate is already discounted compared to 2026 pricing
If you have questions, don’t guess — reach out and we’ll help clarify.
— CrossFit Republic
Daily Strength W.O.D. – 18 Minutes (Weight)
Build to a 1 Rep Max Power Clean or Squat Clean.
Athletes, this is the actual end of our 12 week clean cycle and hopefully gives us all a solid reference point to move from for the remainder of the year.
Knowing our clean capacity in respect to max load will be very helpful in how we guide ourselves through workouts and choose loading for light, moderate, and heavy days.
Today is about execution , not emotion.
A max clean isn’t won by hype or aggression. It’s won by patience, confidence, and trust in your positions . The athletes who lift best today are the ones who look the same at 70% as they do at 95%.
1. Treat Every Attempt the Same
Heavy lifts don’t require a different version of you, just the same version, more focused .
Same setup
Same breathing
Same pull
Same footwork
If something changes just because the bar is heavier, that’s usually the miss.
2. One Cue, One Job
Don’t stack cues in your head.
Pick one thing that has worked for you in training:
“Push the floor”
“Stay over the bar”
“Fast elbows”
“Stand tall”
“Brace core”
Say it. Then lift.
Thinking too much is just as dangerous as not thinking at all.
3. Control the Pull, Commit to the Catch
Most missed cleans aren’t because you’re weak, they’re because you rushed the pull or hesitated in the catch.
Be patient off the floor
Finish the pull
Then commit to receiving the bar
Hesitation is heavier than weight.
4. Respect the Weight, Don’t Fear It
A max clean should feel heavy. That doesn’t mean it’s unsafe or unmanageable.
Confidence comes from:
Solid warm-up sets
Familiar positions
Trust in your training
You’ve lifted this way before—just not with this number.
5. Misses Are Data, Not Failure
If you miss:
Breathe
Adjust one small thing
Try again
Most PRs come after a miss, not before it.
Stay calm. Stay present. Don’t spiral.
6. Own the Lift Once It’s Caught
The lift isn’t over when you catch it.
Brace
Drive through the heels
Stand it up like you meant to be there
Commit to finishing the rep.
7. The Bar Doesn’t Care
It doesn’t care about:
How bad you want it
Who’s watching
What the number is
It only responds to good positions and full commitment .
Bottom Line
Max clean days reward:
Patience
Discipline
Confidence
Consistency
Lift with intent. Trust your work. Make the bar move the same way it always does.
Power Clean
Squat Clean
Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 10 Minutes of…
5 Hang Power Cleans (155/105)
15/12 Calorie Row/Ski or 12/9 Calorie Echo Bike
This workout is simple but effective. The workout has a component of lower-body endurance, especially if you choose to row or bike. If you choose the row or ski erg, you’ll add an element of grip. There’s no shortage of opportunities in this workout. Overall, we should see this as a lower-body, posterior-chain endurance workout.
Today, everyone should be able to complete the 5 hang power cleans unbroken. Focus on good hang power clean technique, use the lower body to generate momentum on the bar along with lat engagement to create a vertical bar path and a fast catch.
Targets
Advanced: Unbroken hang power cleans, 1 round every 1:15-1:30 minutes
General: Unbroken hang power cleans, 1 round every 1:30-1:45
Beginner: Good coordination in the clean with hips extending before the arms pull; 1 round every 1:45-2:00 minutes
Step 1:
5 Hang Power Cleans (45/35)
12/9 Calorie Row/Ski or 9/7 Calorie Echo Bike
Step 2:
5 Hang Power Cleans (95/65)
15/12 Calorie Row/Ski or 12/9 Calorie Echo Bike
Step 3:
5 Hang Power Cleans (135/95)
15/12 Calorie Row/Ski or 12/9 Calorie Echo Bike
Step 5: 185/125