LABOR DAY! 9am/10am classes ONLY! W.O.D. Monday 9/3/18


LABOR DAY! 9am/10am classes ONLY! W.O.D. Monday 9/3/18

Please welcome our NEWEST COACH Kristen Hook!

-LV 1 Cert
-ACSM Certified Personal Trainer
-Exercise & Movement Science degree – Complete in December 2018
-CSCS – Complete in December 2018

I grew up in Springfield for most of my life and it wasn’t until I joined the Army that I began to see other parts of the world. I have been athletic my whole life but did not take health and fitness as seriously as I did after I became pregnant with my son. Looking to lose the baby weight I started becoming more consistent with my eating and exercise habits and while working to better myself I fell in love with the whole process. That’s when I decided that I wanted to help others improve their lives through fitness as well so I obtained my ACSM CPT and to further my knowledge and skills I pursued my Exercise and Movement Science degree which I will be completed by December 2018.
Being competitive by nature and always looking for new and interesting challenges, my husband and I found this crazy mud run called a Tough Mudder. After our first time we both were hooked and over the years have completed over 30 of these runs with no end in sight. When training for these endurance based events I started looking for different outlets to improve ourselves and found CrossFit Republic. Right when I stepped in the gym I instantly felt welcomed and CFR feels like my second home now. I am so grateful to have the chance to provide others with that same positive and encouraging experience while pushing them to be the best versions of themselves.

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Labor Day Conditioning Workout

*Your score will be the weight of your heaviest 3 position clean weight achieved with an RX or SC (for scaled) next to it to show how you completed the WOD as well.
*Coaches – RX athletes must start with the med ball run and the clean be their last movement each round. If more than 10 RX athletes for this workout, please start a second group on the row

Every 2 minutes on the minute for 30 minutes complete…

0:00 – 200m Med/slam ball Run 30/20

2:00 – 25/18 Calorie Row (M/F)

4:00 – 25/18 Calorie Bike (M/F)

6:00 – 3 position Clean complex (unbroken and increasing in weight each round)

…and so on, repeating and completing a total of 4 rounds (30 minutes)

*due to possible amount of people, if bikes or rowers are clogged up, we will alternate rounds and sub Burpee’s for bike calories, and sumo deadlifts high pulls with KB 70/55 for rowing

*Remember you can scale as needed if the minute laps you at anytime. (Ex. 200m run without med ball, or as many calories as possible within the 2 minutes if you can’t hit the RX number, etc…) Either way you choose, challenge yourself!
*3 Position clean – increase in weight as you go each round eventually finding a heavy or max rep 3 position clean by the final round. This clean complex looks like this… without dropping the bar at anytime you complete a Clean from the high hang position (from mid thigh) + low hang position (from knee) + from the ground. These can be a squat or power clean or a combination to achieve a max 3 position clean complex

Post your greatest 3 position clean weight and whether you went RX or scaled and how you scaled.