“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
Here at CrossFit Republic, our “You Choose” campaign is beyond exercise, but a mission of our members and staff to create a culture that encourages only constructive and positive behavior, aiming to be complaint-free, drama-free, and judgement-free. You won’t find toxic behavior at CFR. We all move forward as a unit, as a team, with no cliques, only unity. Sounds too good to be true, and you won’t believe it until you see it. Come join us at CFR, grab a FREE bracelet up front, and start living the “You Choose” lifestyle.
A link to our CFR core values – https://www.crossfitrepublic.com/about-us-crossfit-republi…/
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Quote – Maya Angelou
Power – 10 minutes
*the 10 minutes is just to allow enough time to get all athletes through their attempts in heats based on class size
1 attempt – 35/25 calorie Bike for time (m/f)
Conditioning WOD – 20 min cap
*Consider starting half the class 3 minutes ahead and so forth, so the bikes aren’t cluttered at any point.
70 Alt. DB Snatches R/L=2 50/35
60 Wall balls 20/14
50 KB Swings 70/55
40 Calorie Bike
*DB must tap one head of the DB on the ground between each rep. DB MUST ALWAYS BE SET DOWN on ground. Do not drop at any point, or it’s a 5 burpee penalty on the spot. Cheers!
Post time of calorie bike and time of WOD!
*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.
CFR ENDURANCE WOD – 35 MIN CAP
As many rounds + reps as possible in 35 minutes of…
20 Alt. KB Snatches R/L = 2 55/35
20 Wall Balls 14/10
20 Calorie Row
20 KB Swings 55/35
200m med ball run 14/10 (~20 reps)
*If you have an injury or cannot run, you may use the bike. Conversion is always to triple the run for the bike distance = 600m bike