CrossFit – Tue, Jan 27 – CrossFit Republic

CrossFit Republic – CrossFit

🔥 CFR INTRAMURAL OPEN — THEME NIGHTS ARE HERE 🔥

Friday Night Lights just got even better.

Each week of the Intramural Open will have a theme, and yes, we’ve got points and prizes ready to go for the best spirit.

This is your chance to show up, dress up, hype your people, and make the Open what it’s supposed to be: fun, loud, and community-driven.

🎉 WEEKLY THEMES:

🇺🇸 Week 1 – Patriotic Night

Celebrate the 250th Birthday of the United States

Red, white, blue, bald eagle energy encouraged.

💪 Week 2 – Professional Wrestlers

Entrance music optional. Trash talk encouraged.

Think WWE, WCW, Attitude Era, masks, belts, all of it.

🕺 Week 3 – Decades Night

Pick a decade. Any decade.

70s, 80s, 90s, Y2K… commit and have fun with it.

*Optional: Sky’s Out, Thighs Out work well with a lot of these decades.

This event is not just about workout scores .

Teams earn points for:

Participation

Showing up on Fridays

Theme night spirit

Supporting teammates

Judging

Social Media Engagement

And yes… fitness too

Every level. Every role. Everyone matters.

💥 Registration Options:

$25 — Includes Intramural Open shirt + team placement

$15 — Team placement only (no shirt)

👉 Sign up here:

CrossFit Republic Intramural Open 2026

Bring the energy.

Support your team.

Compete together.

Let’s make this the most fun Open CFR has run yet.

CFR Nutrition Challenge Update

We’re officially 9 spots filled for the upcoming CFR Nutrition Transformation Challenge.

If you’ve been thinking about it, don’t wait — we’re capped at 20 total participants .

Challenge Dates: February 14 – March 26

Registration Deadline: February 7

Cost: $119 entry + $20 cash to the prize pot

The structure and point system remain the same…

But for the first time ever, you get to choose your coach.

Each coach can take up to five athletes only .

Available Coaches:

• Tami

• Ruthanne

• Bethany

• Mike

All participants receive a Styku infrared body scan at the start and end

($40 value included).

Initial Kickoff Meeting:

📅 Sunday, February 8

⏰ 3:00 PM

📍 CrossFit Republic

This challenge is built around structure, accountability, and habits that actually last, not crash dieting or extremes.

Spots are filling quickly.

Daily Strength W.O.D. – 18 Minutes (4 Rounds for weight)

Split Jerks (From the Rack)

3 – 3 – 3 – 1* – 1* -1* – 1*

Log your 4 Sets of Singles. Utilize for the first 3 sets of 3 to get warm, comfortable, and stable.

Intended Stimulus

Heavy day relative to each athlete’s capacity.

Increase loading across each lift as you are able.

If you are feeling good, try for a PR on the third or fourth single.

Intended Stimulus

This is a heavy split jerk day relative to your current capacity .

The goal is not volume or conditioning, it’s execution under load .

You should:

Build weight steadily across all sets

Use the triples to refine timing and confidence

Transition into heavy singles that require focus but stay technically sound

If movement quality breaks down, stop adding weight.

Loading Guidance

Triples: smooth, controlled, technically clean

Singles: progressively heavier each attempt

If you’re feeling good and positions remain solid, you may:

Push the third or fourth single toward a PR attempt

Misses should come from commitment or timing , not loss of position.

Coaching Notes

Setup matters. Full grip, stable rack, feet under hips.

Dip straight down. Short, vertical, controlled.

Aggressive drive. Legs move the bar — arms guide it.

Commit to the split. Fast feet, full lockout.

Recover with control. Front foot first, then back.

Every rep should look the same until the bar tells you otherwise.

Rule of Thumb

If the bar is moving slower off the shoulders than it is overhead, you’re past the right load.

Stay disciplined.

Clean reps matter more than numbers.

Daily Conditioning W.O.D. – 8 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 8 Minutes of…

50 Double Unders

8 Strict Press (95/65) (From the Floor)

Intended Stimulus

This is a shoulder stamina and aerobic capacity test built around two movements that don’t allow you to hide.

The double unders drive heart rate.

The strict press forces controlled strength under fatigue.

The barbell should feel moderate , not heavy — something you can cycle in small, repeatable sets without turning the movement into a push press.

How This Should Feel

Breathing stays elevated the entire workout

Shoulders fatigue early and continue to accumulate

Strict press should slow slightly each round but remain technically sound

If you’re forced into grinding reps or turning the press into leg drive, the load is too heavy.

Coaching Notes

Double Unders

Stay relaxed in the arms and shoulders

Avoid sprinting the rope early — consistency matters more than speed

If misses pile up, scale to a number you can complete in under :45

Strict Press

No leg drive

Full lockout overhead

Rib cage down and glutes tight

Break early if needed to protect shoulder position

Pacing Guidance

Aim to complete double unders in :40–:60

Press in 1–2 short sets

Transitions should be immediate — resting happens during movement, not before it

Big Picture

This workout rewards:

Efficient rope work

Strong midline control

The ability to press under fatigue without losing mechanics

Smooth rounds beat fast rounds.

Step 1:

50 Single Unders, Plates Shuffles, Bike Pedals, or Line Hops (Proficiency Dependent)

8 Strict Press (45/35)

Step 2:

75 Single Unders, Plates Shuffles, Bike Pedals, or Line Hops

8 Strict Press (75/55)

Step 3:

25 Double Unders or :30 of Practice or Reduce Reps to Finish in about :30 Seconds

8 Strict Press (95/65)

Step 5:

50 Double Unders

8 Strict Handstand Push Ups

Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

30 Double Unders

10 Single Dumbbell Strict Press (35/20) (5 Each Arm)

30 Single Unders

10 Single Dumbbell Push Press (35/20) (5 Each Arm)

30 Double Unders

10 Single Dumbbell Push Jerks (35/20) (5 Each Arm)

12/9 Calorie Echo Bike After Each Round

Athletes, complete all 5 on one arm and then switch to do 5 on the other arm.

Step 1: 20/10 Dumbbell

30 Single Unders, Plates Shuffles, Bike Pedals, or Line Hops (Proficiency Dependent)

Step 2: 25/15 Dumbbell

45 Single Unders, Plates Shuffles, Bike Pedals, or Line Hops

Step 3:

15 – 30 Double Unders or :20 of Practice or Reduce Reps to Finish in about :20 Seconds