CrossFit Republic – CrossFit

“Supplements aren’t steroids, Mom 😅”

When I first started playing football, I remember my mom side-eyeing my protein shakes like I was mixing up something straight out of a science experiment. She was convinced that creatine and whey protein were some kind of steroid cocktail. She’d even joke, “I’ll say ‘I told you so’ at your funeral!”

It’s funny now, but it highlights a real misunderstanding a lot of people still have about supplements, especially something as simple as whey protein.

So, what is whey protein?

It’s a byproduct of cheese-making, a natural protein powerhouse derived from milk. It’s filtered, dried, and turned into the powder you see in stores. That’s it—no magic, no hormones, no mystery.

Why use it?

Whey protein is an efficient, fast-digesting source of protein that helps:

💪 Build and repair muscle.

⏱ Save time when you need a quick snack or meal.

🍳 Supplement your diet when whole foods aren’t enough to hit your protein goals.

The best way to use it:

🥤 Mix it with water, coffee, or milk for a post-workout shake or even a snack.

🍓 Blend it into smoothies for added nutrition.

🍪 Sneak it into recipes like pancakes, muffins, or protein balls for a balanced treat.

If you’ve ever felt unsure about whey protein, know that it’s one of the simplest tools to help you fuel your body, recover faster, and stay on track with your goals. No side-eyes necessary!

Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)

Front Squats

Set 1 @ 65% for 3

Set 2 @ 75% for 3

Set 3 @ 85% for 3+

Developing the Front Squat Article

Developing The Front Squat

Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 15 Minutes of…

100 Meter Burden Run with Wall Ball (20/14)

15/12 Calorie Echo Bike

20 Wall Ball Shots (20/14)

RX+: 30/20 (Shots and Run)

Intermediate: 14/10

Scaled: 10/6

Burden run scaling substitution: 10 Forward Lunges Holding Wall Ball (Any Hold)

If bikes are all taken, coaches may start the athletes on different parts of the workout or 20/16 Calorie Row

Workout Notes

– Start at a pace that feels sustainable for 15 minutes. Athletes who go out too hard on the first round will likely fall off dramatically.

– Establish a breathing pattern that keeps the heart rate under control, especially on the Echo Bike.

– Don’t waste time between movements. Set the wall ball down from the run and move immediately to the next piece. Even a few seconds saved per round adds up.

– Wall Ball Shots are intended to be unbroken based on weight and rep amount.

– Aim for 3 – 5 Rounds

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

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

200 Meter Burden Run with Slam Ball (20/10)

10 Double Dumbbell Front Squats (35s/25s)

250/200 Meter Ski

10 Double Dumbbell Thrusters (35s/25s)

Intermediate: 25s/15s

Scaled: 15s/10s

Burden run substitution: 250/200 Meter Row

CFR In Their Honor Extra Work (Checkmark)

One Mile Weighted Walk or Run