CrossFit Republic – CrossFit
🔥 2026 CFR INTRAMURAL OPEN — PRESENTING SPONSOR ANNOUNCEMENT 🔥
We’re excited to welcome Phat Muscle Project as the Presenting Sponsor of our 2026 Intramural Open.
Each Friday Night Lights event, Phat Muscle Project will be:
🎁 Providing prizes for our weekly nominated athletes
🏆 Recognizing effort, attitude, and participation — not just performance
🥤 Bringing protein and EAAs to sample throughout the night
This means more fun, more energy, and more ways to win — no matter your fitness level.
Between:
Team-based Intramural competition
Weekly theme nights
Friday Night Lights
Sponsored prizes
Free Rise Apothecary drink card for every registered athlete
👉 The value is already packed into the price.
💥 Registration Options:
$25 — Shirt + team placement
$15 — Team placement only (no shirt)
👉 Register here:
CrossFit Republic Intramural Open 2026
Show up.
Support your team.
Celebrate fitness together.
Let’s make this the best Open CFR has ever run.
Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight)
Push – Pull
0 – 8 Minutes: 4 Sets of 10 – 12 Reverse Grip Dumbbell Bench Press (Log both dumbbells of last set)
8 – 16 Minutes: 4 Sets of 10 – 12 Single Arm Bent Over Row (Log both dumbbells of last set)
16 – 24 Minutes: 4 Sets of 10 – 12 Close Grip Double Dumbbell Bench Press (Log both dumbbells of last set)
24 – 32 Minutes: 4 Sets of 10 – 12 Single Arm Dumbbell Reverse Fly (Bench Supported) (Log both dumbbells of last set)
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Endurance (Hyrox Style) W.O.D. – 32 Minutes (Time)
For Time…
200′ Sled Push (Not including sled: 180/105)
48/38 Calorie Echo Bike
Rest 2 Minutes
200′ Kettlebell Farmer’s Carry (55s/35s)
1000/800 Meter Ski
Rest 2 Minutes
200′ Walking Lunges
30/24 Calorie Echo Bike
Cones 25′ Apart (Down and Back = 50′)
Rest 2 Minutes
30 Hand Release Push Ups
1000/800 Meter Ski
4 Down and Back = 200′
Athletes, start on different stations to make the logistics of only having 2 sleds work for this workout.
Running clock so make sure you look where you’re at when you finish an increment of work.
This is anaerobic threshold work which means your efforts should be aggressive.
Step 1:
Bike: 24/19 Calories
Ski: 500/400 Meters
Row: 500/400 Meters
Kettlebells: 25s/15s
Sled: Just Sled
HRPU: On knees or against box or bar elevated
Step 2:
Bike: 36/29 Calories
Ski: 750/600
Row: 750/600
Kettlebells: 35s/20s
Sled: (90/70)
HRPU: On knees or against box or bar elevated
Step 3:
Bike: Same
Ski: Same
Row: Same
Kettlebells: Same
Sled: (135/90)
HRPU: Same