Eat and Greet w/ EatFitGo and W.O.D. Monday 3/19/18


Eat and Greet w/ EatFitGo and W.O.D. Monday 3/19/18

Reminder that EatFitGo will be at all classes with samples available to try and also information about how to order online, as we are now a place of deliver!  Enjoy their meal prepping, healthy choices, convenient alternatives to cooking or fast food!  Be at CFR on Monday and enjoy!

Remember to start ordering online as soon as you want with our exclusive discount code, and they will deliver Monday, Tuesday, and Thursdays at our gym, at 9am.  Pick up whenever is convenient for you, as all food will be in our large cooler up front!

Website at, then pick the Springfield location and order online!  Pick CrossFit Republic on the drop down menu as a place of delivery, and enter the discount code CFRepublic18 to get 10% OFF!

Conditioning WOD – 25 minutes

*Coaches – please start athletes at different stations to accommodate bikes as well as line bikes up at the front of the gym near the whiteboards, facing the back of the gym, backs to the clock.  This will also allow them to be away from the Learn to Crossfit area with the larger night classes.

*Coaches – as these are larger classes, please spend solid time being detailed on each movements for all those that are new, and allow them to demo with you 🙂

As many rounds + reps as possible in 25 minutes of…

15 Hang Power Cleans 155/105
15 Calorie Bike
15 Chest to Bar Pull Ups
15 Wall Balls 30/20
15 Front Rack Lunges 155/105  R/L=2

*Scale Chest to bar pullups with 1:1 pullups, jumping pullups, banded pullups or barbell pullups (coaches will demo)

Post total rounds + reps achieved!