CrossFit Republic – CrossFit
🚨 CROSSFIT REPUBLIC INTRAMURAL OPEN 2026 – READ THIS 🚨
The Open starts this week so please read the details below!
FRIDAY CLASS FORMAT
Friday’s class workout will be the Open workout
There will be no strength component
WHO NEEDS A JUDGE?
Only athletes registered for:
CrossFit Republic Intramural Open
OR the CrossFit HQ Open
If you’re not registered in either, no judge required.
No you cannot judge someone not signed up for it, just to get a point.
WHEN CAN YOU COMPLETE THE WORKOUT?
During any Friday class
At Friday Night Lights (FNL)
Any time before Monday
Your responsibility to get it done.
REGISTRATION
You may still register for:
Intramural Open (No shirt)
CrossFit HQ Open
OR both
Compete at whatever level makes sense for you.
REDOS
Redos are authorized
You must redo the workout in the same division you completed it in the first time.
No division hopping.
DIVISION STANDARDS
If you can reasonably RX the workout, you should. Coaches will enforce this. Please compete with integrity.
FNL HEATS + JUDGING
Heat sign-ups and judging open at 5:45 PM Friday
Facilitated by Heather Spence (Deputy Commissioner)
Priority given to athletes with kids in childcare
Be organized and be early. If someone CANNOT be there for a genuine reason, they may be signed up by a teammate.
FNL THEMES
Participation in the theme is optional.
If you participate, you earn 1 point for your team .
Week 1: Team Colors
Week 2: Decades
Week 3: Patriotic
Have fun and represent your team.
UPDATED SCORING SYSTEM
There will NOT be a traditional podium this year for RX, Scaled, and Foundations.
Instead:
We will run a master leaderboard (men and women separate) that functions like the CrossFit Open leaderboard.
Order of divisions:
RX → Scaled → Foundations
What This Means For You
You earn a participation point just for completing the workout
Your actual score now earns points for your team
Every score counts
Every rep and second of your score matters
Give your best effort, support your team, and have fun.
Daily Strength and Conditioning W.O.D. – 25 Minutes (5 Rounds for time)
Every 5 Minutes on the 5 Minutes Complete…
500/400 Meter Row/Ski or 30/24 Calorie Echo Bike
15 Deadlifts (185/125)
Rest in remaining time. Record all 5 times.
Step 1:
375/300 Meter Row/Ski or 24/19 Calorie Echo Bike
15 Deadlifts (95/65)
Step 2:
500/400 Meter Row/Ski or 30/24 Calorie Echo Bike
15 Deadlifts (135/95)
Step 3:
500/400 Meter Row/Ski or 30/24 Calorie Echo Bike
15 Deadlifts (155/105)
Step 5:
500/400 Meter Row/Ski or 30/24 Calorie Echo Bike
15 Deadlifts (225/155)
Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 25 Minutes of…
500/400 Meter Row/Ski or 30/24 Calorie Echo Bike
15 Deadlifts (95/65)
:30 Double Kettlebell Farmer’s Hold (55s/35s)
Intended Stimulus
This is a long aerobic conditioning workout with accumulating grip and posterior-chain fatigue.
The machine drives heart rate.
The deadlifts add repeatable barbell volume.
The farmer’s hold removes recovery and steadily taxes grip and midline.
The goal is steady movement for the full 25 minutes .
How This Should Feel
Breathing elevated the entire workout
Grip fatigue builds slowly but continuously
Later rounds become a mental challenge to hold on and keep moving
You should never feel fresh, but you should always feel capable of continuing.
Pacing Expectations
Machine pace should be sustainable from minute one
Deadlifts should be unbroken or quick singles
Farmer’s hold should feel challenging by later rounds but never unsafe
If grip is completely failing in the first half, slow the machine pace.
Movement Notes
Row / Ski / Bike
Smooth and repeatable effort
This is your breathing control
Deadlifts
Light and fast
Maintain position and consistent setup
Farmer’s Hold
Shoulders down and back
Brace the core
Stand tall and breathe under tension
Big Picture
This workout builds:
Aerobic endurance
Grip and midline stamina
The ability to stay consistent for long durations
Stay patient early. Consistency wins this workout.