CrossFit Republic – CrossFit

The Road to Feast Mode and the People Helping People Canned Food Drive is Here!

Feast Mode 5K — Thanksgiving Morning at 8AM!

Our favorite CFR tradition is back! Join us Thanksgiving morning at 8AM for the Feast Mode 5K — a fun, free community workout open to friends and family . Let’s pack the gym and kick off the holiday with some sweat and good company.

If the weather holds, we’ll have all the machines outside again!

Childcare

We’ve updated how childcare reservations work:

All dependents are now set up with $0 childcare balances so the Guardian in Wodify can reserve directly.

Limit: 25 kids total (City of Republic limit).

First come, first served — and please note: no-shows will be charged a $5 penalty for taking a spot.

Try it ahead of time to make sure it works for your family.

People Helping People Food Drive

Our road to Feast Mode also kicks off our annual People Helping People food drive !

This year, they’ve asked us to focus on tuna — canned or bagged. A tote is up front for drop-offs, and the drive runs through December 8 .

Let’s show up big, CFR.

Bring your friends. Bring a can of tuna. Let’s make it a morning to remember.

Daily Strength W.O.D. – 20 Minutes (10 Rounds for weight)

Wave 1:

Minutes 0 – 2: 72% x 3

Minutes 2 – 4: 77% x 2

Minutes 4 – 6: 82% x 1

Wave 2:

Minutes 6 – 8: 77% x 3

Minutes 8 – 10: 82% x 2

Minutes 10 – 12: 84% x 1

Wave 3:

Minutes 12 – 14: 82% x 2

Minutes 14 – 16: 87% x 1

Minutes 16 – 18: 92% x 1

Minutes 18 – 20: Heavy single x 1

Today is week 3 of our power clean/squat clean cycle. I wanted to put together some coaching notes for those who are interested in really dialing in these seemingly complicated lifts.

Both lifts start the same way — it’s about how high you’re able to pull the bar and how fast you can get underneath it that determines whether it’s a power or a squat clean.

1. Setup

Before you move the bar, everything starts with how you set up.

Feet under your hips , not too wide.

Think “jump stance” — how you’d naturally land if you jumped straight up.

Hands just outside your legs.

The bar should be close enough that your shins almost touch it.

Back tight, chest tall.

You want to feel your lats (the big muscles under your armpits) pulling the bar in toward your body. If the bar drifts away from you, you lose power — imagine you’re trying to “drag” it up your body like you’re zipping up a jacket.

2. The First Pull – Stay Patient Here

This is where a lot of people rush.

Think: “Push the ground away.”

You’re not trying to rip the bar off the floor or deadlift it up. You’re standing up with it while keeping it close.

Your chest and hips rise together — don’t let your butt shoot up first. If you do, you’ll end up in a bad position for the next phase.

3. The Second Pull – Power Position

This is where the speed and power occur — the bar passes your knees and gets to your thighs.

The bar stays close the whole time, and as it reaches mid-thigh, you drive hard through your legs and shrug tall .

Think: “Jump and shrug.”

You’re not pulling the bar up with your arms — you’re using your legs and hips to launch it upward, and your arms just guide it. When you do it right, the bar should feel like it wants to float for a split second.

4. The Turnover or Third Pull – Fast Elbows

This is all about speed and precision.

The moment you feel that bar “float,” snap your elbows around fast and meet it with your shoulders , not your hands.

Think: “Elbows to the ceiling.”

5. The Catch – Power vs. Squat

Here’s where the two versions split:

Power Clean: You catch it above parallel — hips stay higher, like a strong athletic position.

Squat Clean: You catch it below parallel — full squat, elbows up, bar resting on the shoulders.

If you’re pulling heavy and can’t catch it high anymore, you pull yourself under into the squat.

6. The Finish – Stand Tall

No matter what, the lift isn’t done until you’re standing tall with the bar, elbows high, and feet under you. That’s your clean.

Every part of the clean builds off the one before it.

If your setup is tight and your first pull is patient, the rest of the lift feels like it happens naturally.

If you rush the beginning or try to muscle it up, you’re fighting physics the whole way.

Power Clean (Weightlifting Variable Reps & Sets)

Squat Clean (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 8 Minutes (Time)

Athletes you have a choice today between either a 1000 meter row sprint or ski sprint. This shouldn’t take more than 3 – 5 minutes for most athletes but I’ve built some buffer time if all those cleans get you good in part 1 today.

1000m Row (Time)

Max Effort 1000m Row
Log here for Historical Wodify Data.

1000m Ski (Time)

Log here for Wodify Historical Data.