FREE W.O.D. Saturday 8/9/10am – 4/3/21


FREE W.O.D. Saturday 8/9/10am – 4/3/21


Name: Leslie Franklin

Hometown: Bolivar

Age: 41

When did you first start training at CrossFit Republic and what brought you to CFR? Around April of 2019. I started coaching Special Olympics at CrossFit Republic before I was even a member there. That’s what got me in the doors. I loved being there on Sunday’s and meeting the other coaches who also were members. I officially joined after an amazing conversation with the owner Macy Mitchell. I needed something new and different from what I was doing, a new challenge and a change of pace from the training I was doing. I got that PLUS a family and some of my best friends on top of it!

Tell us about your sports & fitness background: That’s a LONG story! I’ve always been involved in some kind of sports/fitness. Gymnastics, soccer, softball as a small child. Cheerleading, track, & soccer as a teen. In high school is when I began lifting weights off and on and continued throughout college. After high school I went on to play collegiate soccer. After college I starting running 5k’s & 10k’s A LOT, like almost every weekend, I even did a 1/2 marathon. In my late 20’s I started competing in bodybuilding and have continued doing that off and on. In my mid 30’s I found powerlifting and LOVED it! And last but not least, a little over 4 years ago I started CrossFit and fell in love with it!

How did you first get exposed to CrossFit? My VERY first Crossfit workout was back in 2008 with my sis, I was a bodybuilder at the time, enough said LOL. I didn’t do another CrossFit workout until 2015, I got talked into it reluctantly. I was a powerlifter at that time, so NOT much cardio conditioning, more like NONE at all. But this time I actually kinda liked it. I did it a bit for a few months but I ended up continuing with my powerlifting. Finally in 2017 I found myself burned out from powerlifting and needed a new challenge, THAT’s when I really started Crossfit. What was your first workout and how did it go? As I mentioned above, I was a bodybuilder… soooo I wasn’t a fan of Crossfit. It was terrible and I do believe I remember ALMOST dying LOL I think there was wallballs and running, 2 of my least favorite things now… hmmmm that makes total sense now.

Favorite Movement/Least Favorite Movement: As a previous powerlifter, I really do like squatting, front squats, back squats, air squats, pistol squats, just give me all the squats 🙂 but I also like handstand stuff! Least favorite would be running, I do NOT know how I used to run so much back in my 20’s! And the bike, that thing is the devil. Wallballs are close behind the bike, short girl problems.

What class time do you typically come to? I am ALL over the place. I almost always go to the 7AM-ish competitors class. Other days I’m either 9AM or 3:30 or 4:30, sometimes I’m there FROM 3:30-6:30 just talking and messing around LOL

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? First, I can eat WAY more and stay leaner than I ever have with all the other sports. I like food, so this is huge for me. Second, I feel more athletic than I ever have and a more well rounded athlete. With running it’s all about cardiovascular stamina, bodybuilding it’s all about aesthetics, powerlifting it’s all about strength, with CrossFit I can have ALL those things together and I LOVE that!

Please share with us any favorite CrossFit or CFR moments: There’s seriously TOO many! I do remember my very first day. I came in for Competitors’ Class, I was nervous, scared, self-conscious, all the feelings when you start a new gym. But Macy and all the members made me feel right at home. I knew I had found my new gym home. AND of course most recently when April got her chest-to-bars during the open, errrbody was in tears, it was amazing! It’s not really a moment, but my MOST favorite part is ALL the friends I have made at CFR. I feel like it’s not just my gym now, it’s my family!

Any advice for people just getting started or new to CrossFit? We ALL started at the bottom and had to work our way up. So be patient and put in the work! If you don’t like it the 1st time, give it a 2nd & 3rd try (3rd time is a charm), just don’t wait 9 years, LOL!

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 25 minutes of…
5 Strict Press 115/85
100m DB Farmers Carry (50’s/35’s) or KBs (55s/35s)
30 Second Plank on elbows (watch the clock)

*Every 10m on carries = 1 rep and every 10 seconds on plank = 1 rep for score. Estimate accordingly when time expires.

WORKOUT BRIEF [0:00 – 5:00]

  • Finishing the week with a 25-minute grind of pressing, carries, and core
  • The weights are challenging, but the reps/distances are small, allowing for near constant movement
  • Expect to complete between 7-10 rounds


  • Choose a light-moderate weight that allows you to complete each set of 5 unbroken
  • You can take the bar from the floor or out of a rack


  • Use two dumbbells or kettlebells for this 100m carry
  • Choose a challenging weight that allows for ideally unbroken carries GENERAL WARM-UP [5:00-12:00]
    5 Minutes For Quality
    5 Inchworms to Push-up Video
    100m Single Arm Farmers Carry (50 Feet Each Side)
    20 Shoulder Taps (10 Each Side) Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Barbell Thoracic Opener: 90 Seconds

Forearms Stretch: 1 Minute

TEACHING [15:00-25:00]
Bar High

  • Let’s aim to hit the bar high on the body
  • The first key part of this phrase is “on the body”
  • When returning the bar from overhead, the standard is for the bar to once again make contact with the body before pressing again
  • The second part of this is “high on the body”
  • The higher the better here
  • This leads to a better position from a technique standpoint and less distance to press from an efficiency standpoint
  • Take a look at the Daily Video for a visual of this teaching point

Movement Prep

  • 10 Pausing Empty Bar Strict Press (1 Second On Shoulders)

Bells Tight

  • With two independent object by our side, we want to control them as much as we can
  • The goal is to make the dumbbells feel more like a weight vest than swinging objects
  • We can do this by gluing the arms to the side of the body
  • The second thing we can do is maintain a soft bend in the knees throughout, which will prevent swinging through better balance

Movement Prep

  • 100m Farmers Carry (Lighter Dumbbells)

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weights:
5 Strict Press
25′ Farmers Carry
30 sec plank

STRATEGY + WOD [30:00-60:00]

  • Each of these stations is small enough to where we can aim for unbroken sets and distances throughout
  • We’re also switching from a press, to a carry, to core engagement
  • This minimal interference from movement to movement can also help you stay moving as we switch stations
  • Shoot for smooth transitions over the 25 minutes that allows you to maintain these unbroken sets


  • Single Dumbbell Strict Press Video
  • Single Dumbbell Goblet Strict Press Video
  • Odd Object Strict Press Video
  • Push-ups


  • Single Arm Farmers Carry
  • Odd Object Farmers Carry Video


  • Go to hands in pushup position
  • Go to incline on box or rings