CrossFit – Tue, Sep 9 – CrossFit Republic

CrossFit Republic – CrossFit

CFR Community Wodify Town Hall– September

Big things are happening around here, and we want you in the loop!

👕 Fall Apparel + Feast Mode

We’ve started the design process for our Fall apparel line and will also be dropping this year’s Feast Mode shirts early . The lineup looks awesome—we can’t wait to roll it out for you.

🆓 Learn to CrossFit Special

For the rest of September, we’re offering 2 weeks free for anyone interested in our Learn to CrossFit program. If they join, you’ll get a referral credit (15% off your next payment) . Spread the word!

💪 Upcoming Events

H.O.P.E. Foundation Workout – October 4th

Free to everyone! Invite friends and family. Details are pinned on Instagram: @crossfit_republic .

Ruck N’ Run

Always a blast, especially as a team. We encourage everyone to sign up and represent CFR together!

Something New Coming Soon…

We’re working on a program focused on finding your inner zen and building better mobility . Stay tuned.

🔥 Transformation Challenge

The challenge is here. If you’re on the fence, stop hesitating and sign up—you won’t regret it.

🤝 Community Standards

We’ve had a lot of new athletes join the CFR family lately. Please make the effort to introduce yourself to new faces —your actions shape their entire experience here. Let’s set the standard for what “doing it right” looks like as a community.

🧹 Gym Care

Take pride in our space. If you see equipment left out, chalk scattered, or a mess on the floor, do your part to clean it up. Small actions go a long way in keeping CFR clean, tidy, and professional.

We’re grateful for every one of you who make this community what it is. Let’s keep raising the bar together.

Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight)

Standing Strict Shoulder Press (Barbell)

5 Sets of 10 between 55% – 60% of 1RM

Athletes, this is our deload week for strict press before we increase our percentages again and go into another 5-3-1 block at heavier weights. This will still be challenging and we’ll be working on that tight timeline so make sure to use your rest time well. Today is another opportunity to work your breathing and bracing making sure to breathe into the belly and expand through the midline as you drive the weight overhead.

Daily Conditioning W.O.D. – 16 Minutes (Time)

10 Rounds for Time of…

10 Push Press (115/85)

8 Lateral Bar Over Burpees

Step 1 Beginner: 45/35 and 5 Lateral Burpee Step Overs or 5 Regular Burpees

Step 2 (Scaled): 75/55 8 Lateral Burpee Step Overs or 8 Regular Burpees

Step 3 (Intermediate): 95/65

Step 4 (RX): N/A

Step 5 (RX+): 135/95

Stimulus

– This workout is meant to be fast but steady.

– Ever set of push press is meant to be accomplished unbroken.

– Burpees are meant to be steady but the “lateral” piece may trick some people into moving faster in the beginning.

– Each set must be accomplished in under 1:30 – 1:35 to finish.

– Try not to dip under the bar (push jerk style) due to moving faster under a lighter load here.

Endurance W.O.D. – 30 Minutes (Time)

For Time…

5 Rounds of…

10/15/20/15/10 Strict Press (75/55)

15 Lateral Burpees Over the Bar

20/25/30/25/20 Calorie Ski

Calorie amount is the same for both men and women today. Presses climb then descend, same with calories. This is to keep you mentally engage through a long grind of an endurance workout and work on your pacing as the reps vary. Burpees stay the same all the way through.

Modify lateral bar over burpees by stepping over, reducing reps, or performing regular burpees (also lowering the reps if needed).

Step 1 (Beginner):

10/15/20/15/10 Strict Press (45/35)

10 Lateral Burpee Bar Step Overs

10/15/20/15/10 Calorie Ski

Step 2 (Scaled):

10/15/20/15/10 Strict Press (65/45)

15 Lateral Burpees Over the Bar

15/20/25/20/15 Calorie Ski

Step 3 (Intermediate): Same as RX

Step 5 (RX+):

10/15/20/15/10 Strict Press (95/65)

15 Lateral Burpees Over the Bar

20/25/30/25/20 Calorie Ski