CrossFit Republic – CrossFit

🚨 BLACK FRIDAY WEEK 3 IS LIVE — DECEMBER 8–13 🚨

If you’ve got friends or family still “thinking about joining”… now is the window.

This week, NEW members get 60% OFF their first month when they sign up on any 6-month+ agreement . That’s a massive savings — and one of the last chances to jump in before the deal drops again.

And don’t forget about our referral credit program 👇

If you bring someone in and they join, you earn 15% back on your membership.

It’s literally the easiest way to lower your monthly cost for the next couple weeks.

✅ Help a friend finally start

✅ Grow the CFR family

✅ Get rewarded for it

60% runs through December 13 , then the savings drop again.

Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

Climb the ladder as high as possible in 25 Minutes of…

6 – 12 – 18 – 24 -30 – 36 – 42 – 48 and so on…

Calorie Row/Ski

Toes to Bar

Alternating Dumbbell Hang Power Snatches (50/35)

This workout is a long-form aerobic and midline stamina test with a steadily increasing muscular demand. Each round gets longer, not harder by weight—so your success today is dictated entirely by pacing, grip management, and breathing discipline . Early rounds should feel controlled. The later rounds are where your ability to stay composed under fatigue is tested.

This is meant to feel like:

A steadily climbing heart rate

Grip and forearm fatigue that accumulates slowly

Deep core fatigue from repeated toes to bar

A long, steady mental grind—not a sprint

Row / Ski – Your Engine

These calories are your aerobic foundation today.

Stay smooth and efficient.

Avoid spiking your pace early just because the rep numbers seem small.

Set a pace you could hold for 30+ minutes , not 3 minutes.

If you blow up here early, the toes to bar will shut you down later.

Toes to Bar – Midline Management

This is the rate-limiting movement for most athletes.

Break early before you’re forced to.

Keep your rhythm tight and efficient.

Manage breathing between reps instead of rushing into sloppy cycles.

If toes to bar start turning into singles before the halfway point, you’re redlining too early.

Alternating Dumbbell Hang Power Snatches – Output Under Fatigue

This is where shoulders, grip, and lungs all come together .

Stay smooth off the hang—no yanking.

Use your legs every rep.

Alternate efficiently with clean transitions.

These should feel:

Light early

Demanding later

Never forced into ugly, slow reps

Scaling Guidance

Scale if:

You lose consistent sets on toes to bar early.

Snatches degrade into slow, unsafe reps.

Grip completely fails before the workout is half over

Overall Training Goal:

This workout trains:

Aerobic endurance under accumulating fatigue

Grip and shoulder stamina

Midline strength under prolonged demand

Mental durability in long efforts

If you execute this well, you should finish feeling like:

– Your lungs were challenged steadily

– Your core is deeply fatigued

– You never stopped moving for long—but never lost control either

Step 1:

15 – 20 Minutes (Coach and Athlete Discretion)

Calorie Row/Ski

Leg Raises with Candlestick Raise (Hip Raise) or V Ups or Suit Cases or Ab Mat Sit Ups

Alternating Dumbbell Hang Power Snatches (25/15)

Step 2:

Calorie Row/Ski

Kipping or Strict Hanging Knee Raises

Alternating Dumbbell Hang Power Snatches (35/20)

Step 3:

Calorie Row/Ski

Toes to Bar or as High as Possible

Alternating Dumbbell Hang Power Snatches (50/35)

Step 5:

Calorie Row/Ski

Toes to Bar

Alternating Dumbbell Hang Power Snatches (70/50)