CrossFit Republic – CrossFit
Junk Headbands Available for Purchase
Hey everyone! I had just over a dozen Barbell Games headbands from Junk leftover from the Barbell Games. Most Junk headbands retail for $15+ and I’m selling these for $12. They’re over by the supplements at the front desk. Do me a favor and help me make these go away.
Whitney Ridl – April 25, 1986 – April 11, 2025
Athletes, today we are supporting CrossFit Provision as they mourn the loss and honor the life of a very important member of their community and the local CrossFit community as a whole. Whitney Ridl passed unexpectedly on April 11, 2025. She was an avid Crossfitter, enjoyed the serenity of hiking, and cherished anything related to animals. A passionate fan of football, she was equally passionate about family, demonstrating her love through countless acts of kindness and unwavering support. She was known for her infectious smile, warm hugs, and remarkable ability to connect with everyone she met—a true patriot with a heart as big as the country she loved.
Whit “Grit and Grace” – 45 Minute Time Cap (Time)
Whit “Grit & Grace”
Buy In: 1986 Meter Row
-8 Rounds-
4 Hang Cleans (185/125)
25’ Handstand Walk (1 partner, alt rounds)
12 Burpee Box Overs (30/24”)
38 Ab Mat Sit Ups
18 KB Swings (70/55)
Cash Out: 2025 Meter Bike
RX+: 225/155
Intermediate: 155/105 and 55/35
Scaled: 135/95 and 35/25
Beginner: 95/65 and 25/15
Handstand Walk Scaling Option
– 3 Wall Walks = 25′ HSW
– 50 Bear Crawl = 25′ HSW
– 20 Second Inversion = 25′ HSW
Burpee Box Overs Scaling Option
– Reduce Height of Box
– Burpee Box Step Overs
– Box Burpee (Hands on Box) Box Step Over
This workout is performed as “I Go, You Go” except for the HSW portion which must be 1 partner and then you will switch the following round.
Athletes, due to the very long time cap on this workout, it’s best to show up a little earlier and start warming up before class starts as well as pulling out your equipment. We will do our best to get you warmed up but the row at the beginning should help as well.