CrossFit Republic – CrossFit

CFR Family — Black Friday is your chance to bring your people in with a MASSIVE deal.

If you’ve got friends or family who’ve been talking about “finally starting” or who keep saying they’ll jump in after the new year… this is the window to get them through the door.

We’re rolling out HUGE discounts for NEW members for the first month on any of our 6-month+ agreements , and it’s the best pricing they’ll see all year:

🔥 November 24–29: 80% OFF

🔥 December 1–6: 70% OFF

🔥 December 8–13: 60% OFF

🔥 December 15–20: 50% OFF

Tell them not to wait for January.

Tell them not to wait for motivation.

Tell them momentum starts now , and they can start 2026 way ahead of the curve.

If you’ve got people who’ve been watching you grow, get stronger, or completely change your life here — this is their opportunity to join you.

Send them our way.

Share the post dropping tonight at 6PM.

Shoot them the number.

Get them through the door.

📞 (417) 732-5433

📍 CrossFit Republic — 509 W State Hwy 174, Republic, MO

Let’s keep building this community, one new member at a time.

Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Bench Press (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 10 – 12 Around the World Double Dumbell Chest Flys (See Video) (Log both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 10 – 12 Standing Double Dumbbell Zottman Curls (Log both dumbells of last set) Slow and controlled. Focus on time under tension.

24 – 32 Minutes: 4 Sets of 10 – 12 Seated Single Dumbbell Overhead Tricep Extension (Log the dumbbell of the last set)

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Extra Core Work (Checkmark)

3 sets:

:20 Single Arm Ring Plank Hold (Right)

:20 Single Arm Ring Plank Hold (Left)

:20 Hanging L-Sit Hold (Knees up if you can’t straighten legs)

10 GHD Sit Ups

Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

For Quality and Time…

5 Rounds

20 Single Kettlebell Suit Case Marches (Left) (R/L=2)

50′ Single Kettlebell Farmer’s Carry (Left) (Cones 25′ Apart)

20 Single Kettlebell Suit Case Marches (Right) (R/L=2)

50′ Single Kettlebell Farmer’s Carry (Right) (Cones 25′ Apart)

20 Single Kettlebell Hand to Hand Pass (R/L=2)*

1:00 Single Kettlebell Crush Grip Plank**

Step 1: 20/10

Step 2: 25/15

Step 3: 35/20

Step 4: 55/35

Step 5: 70/55

*Hand to Hand Passes are an anti rotational movement that promotes core stability. You’ll have a tendency to want to swing or twist but I want you to fight that urge.

**Crush grip plank is kettlebell laying on the ground like it’s been knocked over with both hands on the bell (weighted portion) and arms fully extended keeping core engaged.

Athletes, today is a core focused endurance day meant to get you sweating but predominantly connected to your core through various exercises like static marches, carrying, static holds, and direction change.

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