CrossFit Republic – CrossFit
Spring Membership Offer – Limited Spots
We’ve officially opened up our Spring Membership offer .
This is a 12-week commitment at our 52-week rate—built for anyone who wants to get ahead of summer and not be playing catch-up once it’s already here.
Details:
12 weeks of training
Priced at our lowest membership rate
Limited to 15 spots
Enrollment closes April 30
When it’s over, you decide what’s next. No long-term pressure, just a defined window to build momentum.
A couple things to be clear on:
This offer is not available to anyone who has already taken advantage of a promotional rate this year
Additional discounts do not apply to this offer (it’s already heavily reduced)
Referral still applies
If you refer someone who signs up for Spring Training, you’ll still receive:
30% off your next membership billing cycle
If you’ve got someone on the fence or thinking about getting started, this is the best entry point we’ll offer.
Once the 15 spots are gone or we hit April 30, it’s closed.
Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight)
Deadlifts
1 – 1 – 1 – 1 – 1 @ 80%
Intended Stimulus
This looks simple on paper but in reality needs to be very inetional.
We’re taking a moderately heavy load and practicing perfect singles . This is where you build the ability to hold position under load without rushing the lift.
What Matters Today
At 80%, you have enough weight on the bar to expose mistakes, but not so much that you can’t fix them.
Each rep should be:
Controlled off the floor
Close to the body
Finished without any shift or compensation
If the lift feels off, that’s the point: fix it here.
Execution Notes
Set up the same way every time
Brace before you pull, not as you pull
Push through the floor and don’t jerk the bar
Keep the bar tight to the legs
Stand tall without leaning back
Reset completely between reps. No touch-and-go.
Loading Guidance
Stay at 80% across all 5 sets .
Do not build unless your 80% was clearly off.
The value today is in repeating the same weight with better execution each time .
Rest
Take 2 minutes between lifts. Treat each rep like it matters. Because it does.
Final Thoughts
If one rep feels better than the last, you’re doing it right.
Deadlift
Daily Conditioning W.O.D. – 16 Minutes (Time)
Note to athletes: If coaches don’t like what they see today with the weight you choose, they will deload you to something lighter. Don’t argue with them. Our priority is your physical safety. Not protecting your ego. – Sincerely, Zach
For Time…
20 Deadlifts (185/125)
20 Toes to Bar
20 Deadlifts (225/155)
20 Toes to Bar
20 Deadlifts (275/185)
20 Toes to Bar
20 Deadlifts (315/225)
20 Toes to Bar
Intended Stimulus
This is a heavy barbell workout under fatigue where the limiting factor should be position and bracing , not survival reps.
The toes to bar will fatigue your midline. That means every time you return to the barbell, your ability to brace is already compromised.
This workout is about maintaining discipline under load , not just getting through reps.
Understanding the Loading
These weights are not random. They are based on what you should be capable of on a normal day but probably not the way you would do it today for strategy:
Weight 1: 20 unbroken is easy any day
Weight 2: 10+ unbroken is easy any day
Weight 3: 5+ unbroken no problem any day
Weight 4: 5+ unbroken is tough, but doable most days
If that is not clearly true for you, the weight is too heavy.
Not “kind of true.” Not “on a good day.” Consistently true.
Bracing Under Fatigue
Every deadlift rep starts before the bar leaves the floor.
Set your back
Brace your midline
Take tension before you pull
If you are bending down and ripping the bar without resetting, you are not bracing, you are hoping. The heavier the bar gets, the more this matters.
Singles Are Fine But Do Them Correctly
A lot of you will hit singles on weights 3 and 4. That’s expected.
What is NOT acceptable:
Pull → stand around for 10 seconds → pull again
Losing position between reps
Treating singles like recovery time
If you need that much time between reps, the weight is too heavy for today.
A proper single looks like:
Step away
Reset
Step back in
Brace
Lift
Then go again with purpose.
Toes to Bar Impact
Your midline is getting taxed every round.
That means:
Your brace will be harder to maintain
Your back position will want to break
Be aware of that before you touch the bar. Set your position every time.
Final Thoughts
If you can’t maintain your brace, you don’t earn the next rep.
Step 1:
Abmat Sit Ups, Toes to Rig, Suit Cases, V Ups
75/55
95/65
115/85
135/95
Step 2:
Knees to Waist or Chest (Kipping or Strict)
115/85
135/95
155/105
185/125
Step 3:
Toes as High as Possible
155/105
185/125
225/155
275/185
Step 5:
225/155
275/185
315/225
365/255