W.O.D. Wednesday 9/5/18


W.O.D. Wednesday 9/5/18

Are your kids signed up for FitKids at Crossfit
Republic yet?!

It’s all year long and we officially start tomorrow night, Sept 5th (Wednesday at 4:30 and 5:30 K-5th)

What is it: CrossFit Republic FitKids is a 2x a week, ongoing fitness program designed to teach all kids good movement and keep them active through a variety of fun activities, games and workouts, helping them become physically and mentally confident in their growing bodies.????‍♂️????‍♀️

Who is this open to: All kids in the area who want to be active and have while fun doing it. You do not have to be a CFR member to take part in this kids program

Start Date: September 5th

Days: Wednesdays and Fridays

Time: 4:30-5:30PM Kindergarten – 2nd grade & 5:30-6:30PM 3rd grade – 5th grade

How long is class: Approximately 50 minute class, as the FitKid coaches will grab your kiddo from the childcare room and then take them back to the childcare room before the hour is over for pick up

Price: $50 a month for your first child while any other sibling will be discounted to $40

Cap per class: 16 kids (spots are almost full, first come first serve)

How long is this program: It’s ongoing, year round! Constantly changing, interesting and fun, as the kids will consistently see results while learning new things and staying fit. We do ask for at least a 2 month commitment with your initial sign up, to give your kiddo a fair shot of seeing the ongoing results. It’s month to month after that.

How does it work: If you are a CFR member, simply take your kiddo to the childcare room where our FitKid coaches will grab them as well as bring them back 5 minutes before the hour is up. You may either go to the other side of the gym for your daily workout OR grab a seat in the bleachers and watch! If you are not a CFR member, you will just come in and take your kiddo to our childcare room as well, and feel free to watch in the bleachers or leave and come back before the hour is up!

To sign up: You may either call 417-732-5433, visit crossfitrepublic.com and fill out the contact form, or message the CFR Business Page!

#FitKids #CFR #Fitness4Everyone   Coaches: Marcia Brand Adam Chmielik

Olympic Lifting – 18 minutes

0:00 – 12:00

Every 2 minutes on the minute for 12 minutes complete 2 pausing snatches, increasing in weight as you go. (6 sets)
*From the ground then pausing two seconds at knee level, before completing the full snatch

*Does not have to be touch n’ go

(sets at 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, then deload or load as needed for next segment)


13:00 – 18:00

Every minute on the minute for 6 minutes complete 1 snatch, increasing weight as you go. (6 sets)

(sets at 13:00, 14:00, 15:00, 16:00, 17:00, 18:00)

Conditioning WOD – 8 minutes

As many rounds + reps as possible in 8 minutes of…

5 Ring Muscle Ups

10 Overhead Squats 95/65

30 Double Unders

*Do not drop bar with 10s from overhead!

*Scale Ring MUs 1:1 with Bar MUs OR 2:1 chest to bar pullups, pullups, banded pullups or jumping pullups

*Overhead squats only count if you break parallel (hip crease below knee cap) unless you are scaling the movement based on you personal mobility!  Coaches please watch the standard!

*Scale Double Unders with 2:1 singles or 1:1 lateral bar hops

Post greatest 2 rep pause snatch, 1 rep snatch and rounds + reps of conditioning!