CrossFit Republic – CrossFit

🏋️‍♀️ The CrossFit Open is Coming! 🏋️‍♂️

Get ready for one of the most exciting times of the year — the CrossFit Open is just around the corner! Starting on Thursday, February 26, 2026 and wrapping up on Monday, March 16, 2026, we’ll be tackling 3 workouts over 3 weeks as a community.

This year, we’re continuing our tradition of the Intramural Open within our gym! We’ll complete each week’s workout together on Friday evenings as a gym family. It’s all about fun, support, and celebrating the CrossFit spirit and you don’t need to be officially signed up for the CrossFit Open to join in our gym-only event!

We are doing things a little differently this year. There will be a $25 entry fee, which grants you access to the Intramural Open and covers the cost of your limited-edition team t-shirt!

You don’t need to pay this fee immediately. We’ll charge it to your account after you sign up.

Here’s how to get involved:

1. Fill out our Google form to sign up

2. We’ll charge the $25 entry fee to your account

3. Prepare for team assignments, gym-wide workouts every

Friday night, and community support all the way through!

We’re forming teams early so we can order t-shirt sizes and colors, your shirt color will depend on your team, chosen from orange, black, grey, or white.

Mark your calendars: Week 1 starts Thursday, February 26!

Want to know more about what the CrossFit Open is and why it’s such an awesome experience, even if you’re just competing in our gym? Check out this great overview:

https://games.crossfit.com/…/what-crossfit-open-and-why…

Sign up here: https://forms.gle/dXYr6vJrALpiqaJq5

Don’t miss out! Submit your name and t-shirt size by Monday, January 26th to guarantee your shirt!

Let’s show up, throw down, and make this the best Open yet!

P.S. You may still attend and workout at Friday Night Lights even if you don’t officially sign up for a shirt and to be part of a team. This is just our way of bringing this event to the next level and enhance the experience for the members.

P.S.S. The open is for everyone. Our “intramural” open rewards participation across a multitude of opportunities to score points for your team. Not just in physical performance.

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time)

3 Rounds for Time of…

50 Double Unders

40/32 Calorie Row or Ski

30 Toes to Bar

20 Bar Facing Burpees

10 Push Press (155/105)

This workout is a long, high-skill chipper that orients itself on efficiency, movement discipline, and the ability to manage fatigue across repeated rounds.

Double unders should be smooth and controlled. This is not the place to sprint the rope. Stay relaxed, keep the sets clean, and protect your breathing before the rower or ski erg.

The row or ski is the engine builder of the workout. Push at a strong but sustainable pace that allows you to step off the machine and get right to work. If your breathing is out of control here, everything that follows will slow down.

Toes to bar are about smart set management . Large unbroken sets are only a good idea if you can repeat them across all three rounds. Expect grip and midline fatigue to build, break early and intentionally to stay ahead of failure.

Bar-facing burpees are your mental checkpoint . Move steadily, stay low, and avoid standing tall between reps. Consistent movement beats short bursts followed by long pauses.

Push press is the final test of shoulder stamina and composure . The weight should be challenging but repeatable. Small, fast sets with quick breath control are the goal. If you’re staring at the bar between reps, the earlier pace was too aggressive.

Overall focus:

Smooth transitions

Sustainable sets from round one

Minimal falloff in round times

This workout is successfully completed by athletes who respect the volume early and stay patient , not by those who attack the first round and pay for it later.

Athletes, you’ll see some movement difference below in each step but for Steps 1 and 2, you’ll also see a slight change in volume of reps. Once again, these rep recommendations are not prescriptive. If you feel confident in your body’s ability to handle the volume even at the scaled modifications of movement, then go for the “RX” prescribed rep amounts but if there are any concerns about volume, the rep adjustment below give you a good direction and the best chance of both finishing the workout and feeling good afterwards and not thrashed by the volume.

Step 1:

50 Single Unders or Line Hops

30/24 Calorie Row or Ski

20 Abmat Sit Ups, Bench Leg Raises, V-Ups, Suitcases

15 Bar Facing Burpees

10 Push Press (75/55)

Step 2:

75 Single Unders or Line Hops

30/24 Calorie Row or Ski

20 Knees Above Waist or Toes as High as Possible, or String Knee or Leg Raises on Bar

15 Bar Facing Burpee Step Overs

10 Push Press (95/65)

Step 3:

50 Double Unders

40/32 Calorie Row or Ski

30 Toes to Bar

20 Bar Facing Burpees

10 Push Press (135/95)

Step 5:

50 Double Unders

40/32 Calorie Row or Ski

30 Toes to Bar

20 Bar Facing Burpees

10 Push Press (185/125)

Extra Work – 16 Minutes (Checkmark)

4 Rounds…

Minute 1: 10 – 15 Kipping Pull Ups

Minute 2: 5 – 10 Kipping Chest to Bar Pull Ups

Minute 3: 1 – 5 Bar Muscle Ups

Minute 4: Rest

Experiment with your capacity at different rep ranges. Utilize bands for any of the movements if necessary.

Extra Work – 15 Minutes (Checkmark)

Strict Pull Ups

1 – 2 – 3 – 4 – 5 and so on climbing by 1 Rep until you can’t complete the set then rest 2 minutes and come back down following the same rest scheme written below.

Rest 10 seconds for every rep you complete….

For Example…

1 Rep, 10 Second Rest, 2 Reps, 20 Second Rest, 3 Reps, 30 Seconds Rest etc…

Modify and scale with bands.