CrossFit Republic – CrossFit
Yoga at CrossFit Republic – Launching January 17!
Katie Fulp, is a certified yoga instructor with 15 years of instructing experience and a long-standing advocate for bringing a dedicated yoga program to CrossFit Republic.
After careful planning, we’re rolling out our first 8-week Yoga block beginning Saturday, January 17 at 10:30 AM at CrossFit Republic.
Classes will run every Saturday at 10:30 AM. The gym will be fully cleared to create a quiet, focused environment for a full 60-minute session.
This program is open to both members and non-members.
Pricing
* Full 8-session block: $120
* Drop-in or partial attendance: $15 per class
Katie will guide each session with an emphasis on mobility, core engagement, and breath work, helping participants connect all three into a sustainable, supportive practice that complements training and everyday life.
Spots are limited to 20 participants to maintain a high-quality experience.
Questions? Just ask.
Drop In Link: https://crossfitrepublic.wodify.com/OnlineSalesPage/Main?q=Classes%7COnlineMembershipId%3D278549%26LocationId%3D11453
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Overhead Squats
5 Sets of 3 Overhead Squats (From the rack)
Percentage range of overhead squat max: 70% – 80%
Percentage range of front squat max: 60% – 70%
If unable to perform overhead squats safely, utilize back squats today.
This is a strength, position, and control piece day at moderately heavy loads.
Each set of three should be performed with a load that demands full attention to balance, posture, and bracing while still allowing you to move with confidence. The goal is not to rush, grind, or chase a number for the sake of ego. The goal is to produce three identical, high-quality reps every set.
Because the bar comes from the rack, you can—and should—use a load that challenges your overhead stability, midline integrity, and bottom-position strength without fatigue from pulling the bar off the floor getting in the way.
What we’re looking for:
A stable, stacked overhead position (bar over mid-foot, shoulders active)
Controlled descent into the bottom
Confidence and patience in the hole
A strong, balanced drive up without shifting, collapsing, or chasing depth
Rest should be just over 2 minutes between sets to ensure each set is intentional and repeatable. If bar speed, position, or confidence drops off, you’ve exceeded the intended stimulus.
This is about earning the weight through movement quality
Overhead Squat (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 14 Minutes (5 Rounds for reps)
5 Rounds of…
2 Minutes of…
6 (50′) Shuttle Runs (Cones 25′ Apart)
Max Wall Ball Shots (20/14)
Rest 1 Minute
Log all the amount of reps for all 5 rounds.
This workout is designed to test your ability to move fast under fatigue and then immediately settle into a sustainable rhythm.
The shuttle runs should be performed at a hard but repeatable pace . They are not a casual buy-in, but they also shouldn’t blow you up so badly that wall balls turn into singles. The goal is to clear the runs quickly, breathe under control, and transition straight to the wall.
Wall balls are where you accumulate work , not where you sprint to failure. Choose a pace that allows you to stay moving with short, planned breaks at most. Large drop-offs in reps from round to round mean the opening pace was too aggressive.
Across all five rounds, we’re looking for:
Consistent run times
Smooth, efficient transitions
Steady wall ball output with minimal falloff
The ability to recover in one minute and repeat
This is a repeatability test , not a single-round effort. Discipline early will show up as stronger rounds late.
Step 1: 10/6 (Wall Ball Thruster if necessary)
Step 2: 14/10
Step 3: Same as Step 4
Step 5: 30/20
Optional Athlete Guided Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 25 Minutes of…
250/200 Meter Row
20 Wall Ball Overhead Forward Lunges (20/14) (R/L=2)
250/200 Meter Ski
20 Wall Balls (20/14)
Athlete Guided
This endurance workout is intentionally simple and largely uncoached. Due to the technical demands of the overhead squat in class, coaches will need to keep their attention there.
Athletes choosing this option should still complete the class warm-up . The coach will start the clock for you , but pacing, movement choices, and effort management are your responsibility.
This is an opportunity to practice awareness, consistency, and discipline—move with intent, stay within yourself, and finish strong.
Step 1: 10/6 and Bear Hug the Wall Ball
Step 2: 14/10
Step 3: Same as Step 4
Step 5: 30/20
Extra Work – 12 Minutes (6 Rounds for weight)
Every 2 Minutes on the 2 Minutes for 6 Rounds Complete…
3 Snatch Balances (From the Rack)
Build to a light moderate load and focus on smooth delivery and receiving.