W.O.D. and Endurance Thursday 3/15/18


W.O.D. and Endurance Thursday 3/15/18

Big Announcement!

No need to travel.  CrossFit Republic has now partnered with EatFitGo as a consistent place of delivery, stocking our cooler 3 times a week with their conveniently packaged, healthy, on-the-go meals!

We are the first gym in the area to have this amazing opportunity with EatFitGo as a delivery and onsite cooler option, similar to an EatFitGo store front in Republic, to adequately fulfill our member’s and the Republic area’s needs daily.

Delivery will be Monday, Tuesday, and Thursdays at 9am.  Beyond this convenience, we also have a discount code for all CFR members as well as further discount for CFR nutrition clients, to give you easy and cheaper access to some of the healthiest, on-the-go food in the market!  No more meal prepping or worrying about whether a meal is healthy.

Action:  Go to their website at www.eatfitgo.com, and pick the Springfield location and online ordering.  After making your meal selections, you’ll go to the checkout.  Under “order type” pick CrossFit Republic in the drop down menu.  For the discount code use “CFRepublic18” for 10% off! (only CFR members please 😉

You should be ready to pickup your next day delivery at CFR, starting Monday!

EatFitGo will also be at our Friday Night Lights event with Supplement Superstores to talk with anyone about their meal program, as well as have an Eat and Greet sampling all day on Monday through all of CFR classes that day!

We are always moving forward to meet our member’s needs. Hope you find this incredibly helpful!  Go ahead and plan your week and start ordering!

*For those wondering, we still have a partnership/delivery service with FitDish Meals as well.

Conditioning AND Endurance WOD – 30 minutes

*Today the daily and the endurance WOD will be the same workout

*Coaches – to accommodate rowers, please start athletes at different stations

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

60 Calorie Row

50 KB Swings 55/35  CompRX 70/55

400m Run (100m=10 reps)

30 Ring Dips

20 DB Alternating Snatch R/L=2 50/35

100 Double Unders

*If dumbbells are all taken, please use a KB of similar weight

*Scale Double unders 2:1 with singles and 1:1 with PVC jumps

Post total rounds + reps!