W.O.D. and Endurance Thursday 12/13/18


W.O.D. and Endurance Thursday 12/13/18

Guilt trip? Shameless plug? Real Talk? You bet.

Does Crossfit provide results? Yes.
Is CFR the best community for support to help you achieve your goals? Yes.
Do we truly care about people and their health? Yes.
Can you achieve your optimal quality of life without a proper diet or nutrition routine? No.

If you don’t take care of yourself in the kitchen, then the results may be hard to see or feel. We aren’t just talking about seeing your abs here either… we are talking consistent, sustainable results for a long healthy life for you, your spouse, and kids.

Consider what you are putting into your body daily. Is it clean or dirty gas in your tank? Is it planned out, or a quick choice at the drive thru? Could your quality of life be better?
The possible one time in your life you are surrounded by all like minded people with similar goals, especially going into the New Year, might be the perfect time to refocus.

The combination of Crossfit Republic and our in-house Form and Fuel Nutrition program is what helped this couple, Phillip and Jennifer achieve their current lifestyle. It’s balanced, filled with positive habits, realistic, and personalized for their journey.

If this isn’t for you, please still consider what you do daily outside of your workouts for a healthier life, and we will encourage and motivate you regardless, but remember, for CFR members only, is 80% OFF YOUR FIRST MONTH (6/12 mo agreement), during December, with our nutrition program and one of our certified nutrition coaches. No gym has anything like this in the area. It doesn’t get much easier!

If you don’t like to be sold on something, take your time, make your own choice, and scan our website at your convenience and what we offer at https://www.formandfuelnutrition.com/ … Or if you want to talk to a real person, just call the gym at 732-5433 

Nothin but love! ????

#InvestInYourself #YouChoose #YourTimeIsNow

On our strength biased day yesterday, we had two separate pieces. The power snatch to begin, and the metcon to finish. Today, we are combining strength and conditioning into one element. We do this as a fun way to accomplish both tasks and provide some variance. Athletes will build in load on each set of their hang squat cleans. While these are heavy, they are still encouraged to complete these unbroken.

Conditioning WOD – 18 minutes

*Coaches – based on class size, start 3 different groups.  RX athletes must start with minute one.  If more than 30 athletes, please use the rowers instead of the ski ergs as needed. (is not RX though)

Every minute on the minute for 18 minutes complete (6 rounds)…
Min 1: 20/14 Ski erg
Min 2: 40 Double Unders
Min 3: 5-5-4-4-3-3 Hang Squat Cleans*See below

*Hang squat clean rep scheme will change with each round (Round 1 set of 5, Round 2 set of 5, round 3 set of 4… and so forth, aiming to increase weight as you go… as you will post your weight each round (must be unbroken)

*SCORE – You will have 6 scores. Your score will be the weight used for the unbroken hang squat cleans each round. You will need to list your hang squat weight as scaled if you did not accomplish the other two movements as RX within the minute time frame all 6 rounds. It’s all or nothing as far as RX or scaled. But please list the weight for each round!

*Scale double unders with either – 60 Single Unders or 40 Seconds Double Under Practice


In the hang squat clean, we are moving from a pulling grip (hook) to a squatting grip (loose). In order for the elbows to get forward and up quickly, we need to let it go. By it we’re talking about the hook grip. Letting it go following triple extension allows athletes to support the bar on the body and not in the arms. We wouldn’t front squat with elbows directly under the bar, but this is often the case when cleaning. Let it go to let the elbows fly up.

Up vs. Out
Balance and control of the weight is key in the clean, especially as we try to receive the barbell below parallel. Launching the bar away from the body by pushing it off the hips makes it harder to control. Brushing the bar off the hips is more ideal. Up is always better than out. Send the hips and shoulders straight up and the bar will follow.

*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.


As many rounds + reps/cals/seconds as possible in 30 minutes of…

10 Unbroken Hang Squat Cleans 75/55

20 Lateral Bar Hops

30 Calorie Row

40 Double Unders (2:1 singles-scale)

50 second cumulative plank on Elbows