CrossFit Republic – CrossFit

NEW(ER) ON THE SHELF — Premium Vitamin C by Phat Muscle Project

You may have noticed a new addition to our supplement shelf — Premium Vitamin C , designed to help keep you healthy and performing at your best through the winter months.

Why it matters:

Vitamin C is one of the body’s most powerful antioxidants, playing a key role in immune support, energy production, and recovery. Deficiency can make you more susceptible to illness by weakening your immune system and adaptive response — exactly what we don’t want this time of year.

Benefits include:

• Promotes healthy immune function

• Supports healthy oxidative stress

• Supports cognitive and neuronal function

• Aids in healthy cortisol balance

• Promotes collagen synthesis for tissue health and recovery

How to take it:

Mix 1 scoop twice daily (we recommend with your first meal and post-workout) in your favorite drink.

Servings per container: 30

Stay proactive, stay healthy, and keep showing up strong during the upcoming winter season.

– CrossFit Republic Team

Bring a Friend Free Saturday W.O.D. – 24 Minutes (6 Rounds for reps)

6 Rounds for Max Reps and Calories of…

On the 0:00, 8:00, and 16:00 (Rounds 1, 3, and 5)

As Many Rounds and Reps as Possible in 2 Minutes of…

Buy In: 30/24 Calorie Row, Ski, or C2 Bike or 24/19 Calorie Echo Bike

Max Russian Kettlebell Swings (70/55)

Rest 2 Minutes

On the 4:00, 12:00, and 20:00 (Rounds 2, 4, and 6)

As Many Rounds and Reps as Possible in 2 Minutes of…

Buy In: 30 Russian Kettlebell Swings (70/55)

Max Calorie Row, Ski, or C2 Bike or 24/19 Calorie Echo Bike

Athletes should modify their calories so that they finishing no later than 1:30 for their buy in.

Athletes should modify their kettlebell swings weight and reps so that they finish no later than 1:00 – 1:15 for their buy in.

Intended Stimulus

This workout is designed to test your ability to recover quickly and repeat high-effort intervals . Each 2-minute AMRAP is a sprint: you’ll buy in with either calories or kettlebell swings, then use whatever time remains to accumulate max reps on the opposite movement. The goal is to come out hard, stay composed under fatigue, and maintain consistent output across all six rounds.

Expect to get off your machine in about 1:15–1:30 and finish your swings in around 1:00 – 1:15 , leaving just enough time to fight for extra reps before the clock hits 2:00. Every interval should feel fast and gritty —you’ll have rest between efforts, so push your pace each time.

Focus on efficient transitions, strong breathing control, and repeatable power output. The workout rewards athletes who can get close to redline, recover, and go again.

Goal: Maintain consistent scores across all six rounds, not just the first few.