FREE W.O.D. Saturday 8/9/10am 12/12/20


FREE W.O.D. Saturday 8/9/10am 12/12/20

FREE Saturday is EVERY Saturday! 🎉

No matter who you are, whether you have a friend at CrossFit Republic or not, you’re invited to come try a FREE class on us!

8am, 9am, or 10am classes with childcare available at 9am, come enjoy a simple but challenging workout and get a taste of the positive environment we have at CFR!

PS. If you like it, jump into our next “Learn To Crossfit” cycle!

For more info visit

#Fitness4Everyone #FREE #BringAFriend #NoRegrets

Conditioning WOD – 35 min cap

For Time:
100/80 Calorie Row, 75/55 Cal Ski or Bike
80 AbMat Sit-ups
60 Step Back Lunges
40 Ball Slams 30/20
60 Step Back Lunges
80 AbMat Sit-ups
100/80 Calorie Row, 75/55 Cal Ski or Bike

WORKOUT BRIEF [0:00 – 5:00]

  • This down-and-up chipper workout is heavy on bodyweight style movements
  • The nature of the movements will allow you to keep pushing forward with little to no rest across the 7 stations
  • The intended time range for this piece is between 25-35 minutes


  • Step back with one leg until the back knee makes contact with the floor
  • Stand to full extension at the top of each rep
  • Switch legs on every rep for a total of 30 each side
  • There is no additional weight added to this movement on top of bodyweight

GENERAL WARM-UP [5:00-12:00]
6 Minutes For Quality
3 Minute Machine
2 Minute Alternating Stationary Lunges (not step back)
1 Minute Inchworm to Push-ups


  • In the sit-up, knee position is personal preference
  • There is no right or wrong here
  • When the knees are butterflied out, we are isolating the abs a little more
  • When the knees are further in, we’re getting the hip flexors more involved
  • Find the option that is most comfortable for you