Hero W.O.D. and Skills Saturday 10/7/17


Hero W.O.D. and Skills Saturday 10/7/17

Please Share with Friends! 


For ANYONE looking to get into Crossfit! 

While CrossFit Republic is set up tomorrow at the Pumpkin Daze Festival in Republic (Saturday 10/7)…


ANY NEW SIGNUP tomorrow and tomorrow ONLY, will get…

✔️25% OFF first month’s membership

✔️FREE month of unlimited yoga (8-10 sessions)

✔️FREE nutrition consultation including progress pics and measurements


If you can’t make it to Pumpkin Daze, you can call us at 732-5433 to still take advantage of this deal!


Beyond that, we will have several other raffles for EVERYONE, valued at almost $1,600, listed below that anyone can take a swing at!


????6-month CFR Membership $5/ticket (valued at $930)


????3-month CFR Nutrition Coaching PLUS 1st Phorm Supplements $5/ticket (valued at $450)


????1-month CFR Membership (with 6 or 12-month agreement) $1/ticket (valued at $155)


????Row your way to a FREE month! Anyone that rows is eligible to win! 20 CALORIE ROW FOR TIME! Drawing at end of day.


Take advantage of all of these deals while you can!

Saturday HERO WOD and Skills Class 

The first Saturday of each month we complete a Hero workout to honor the lives of our fallen soldiers and the sacrifices they and their families have made fighting for our country and defending our freedoms. These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout.  Plan accordingly.  If you find that you are feeling sorry for yourself during the WOD, get your mind right and think about how it is only a fraction of what these soldiers and their families have been through. Let’s do it.



Timothy Davis | Age 28

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 Rounds for time of…

*Use one bar

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerks

After the entire class in finished, restart the clock and wrap up with this as a class…

For time…

100 KB Swings  70/55

*Starting at 0:00, Every minute on the minute complete 3 Burpees

Post time of Hero WOD and time of WOD2.

Skills Class 10-10:30AM

Single and Double Unders 

*If you are not able to do 20 singles in a row, lets focus on that before moving to double unders

*Jump/Speed ropes are for sale up front

In class we will look at…

Single jump rope and double under form

-staying relaxed

-standing tall 

-glutes are tight

-core is squeezed

-elbows are close to body

-wrists are turning the rope

-practicing single to double transition

-bigger jumps on double unders

Here is an extensive video on the Double Under…