CrossFit Republic – CrossFit

CFR Trunk or Treat Update

Hey everyone!

This upcoming Saturday is our Trunk or Treat event and we’re so stoked to see all of the people who are taking part of it this year as Trunkers. Last time I checked the form, we had 17 Trunkers! We really appreciate the support and are excited for this event.

Above is a general parking diagram to give you an idea of how we plan to lay it all out. We will be assigning spots in the next day or two so look out for that.

Here is the form if you still want to get in on this!

CrossFit Republic First Annual Trunk Or Treat

Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)

Standing Strict Shoulder Press

Set 1: 3 Reps @ 70%

Set 2: 3 Reps @ 80%

Set 3: 3+ Reps @ 90%

Week 14 of the 16 week strict press cycle.

– We’re deep into the cycle—weights are heavy and technique matters most today.

– The last set at 90% should be tough but clean . Grind is fine, breakdown is not.

– Brace hard before each rep. Think “ribs down, glutes tight, abs on.”

– Elbows slightly in front of the bar , not flared out. Keep the bar path straight and close.

– Press through your heels and stay tall—no leaning back or turning it into a standing incline bench.

– Use your breathing as structure : deep breath before each rep, exhale through the sticking point.

– Visually spot each other on bar path and posture—help your partner stay tight and vertical.

– Remember: this cycle builds strength through consistency.

Shoulder Press (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 18 Minutes (Time)

5 Rounds for Time of…

400 Meter Run

50′ Handstand Walk

*Handstand walk 25 ft out and 25 ft back.

Stimulus

10:00-15:00; faster for advanced athletes.

Higher-skill gymnastics performed with an elevated heart rate.

Run efforts in 2:00 or less.

Handstand walk in 1:00 or less.

Modify the run with a 500/400 Meter Row or 30/24 Calorie Echo Bike

See below for example workouts for Steps 1 – 3 which include a multitude of handstand walk variations that will achieve the stimulus we’re looking for on the shoulders.

Step 1 (Beginner):

200 Meter Run or 250/200 Meter Row or 15/12 Calorie Bike

50′ Bear Crawl OR 50′ Double Dumbbell Overhead Walk (Moderate Weight)

Step 2 (Scaled):

400 Meter Run

5 Pike walk with feet on a box, moving right

5 Pike walk with feet on a box, moving left

OR

100′ Bear Crawl

OR

100′ Double Dumbbell Overhead Walk (Moderate Weight)

Step 3 (Intermediate):

400 Meter Run

25′ Handstand Walk

OR

10 Pike walk with feet on a box, moving right

10 Pike walk with feet on a box, moving left

OR

20 Wall Facing Shoulder Taps

*Each lift of a hand is a rep

A 40 – 60 Second Handstand Hold can also be used today.