CrossFit Republic – CrossFit Happy Independence Day! Why are there not any knock-knock jokes about America? ….Because freedom rings. Free Independence Day Workout – “1776” – 50 Minutes (Time) As a team of 3, complete a total of 1776 reps involving all exercises in any order for time of… Kettlebell Swings (55/35 lb) Box Jumps (24/20) Air Squats Push-Ups Burpees Pull-Ups Ab Mat Sit-Ups Row or Ski (calories) Double-Unders Wall Ball Shots (20/14) Ball Slams (30/20) Double Dumbbell Push Press (50s/35s) RX+: 70/53 Kettlebell, Toes to Bar, 30/20 Wall Ball, Bike, Chest to Bar Pull Ups One partner works at a time, and everyone must work together on the same movement and move to the next one together. The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of...Read more

CrossFit Republic – CrossFit 🇺🇸 THE ALL-AMERICAN CHALLENGE 🇺🇸 From July 1 – 31 we are teaming up with Ruck ‘N’ Run to get our community motivated and moving in celebration of our Nation’s 249th Birthday! Here’s the challenge: – Read the Declaration of Independence – Ruck and/or Run 17.76K (11.03 miles) in July – Complete 249 reps of each movement in the flyer How to Support and Participate: 1. Check in to CrossFit Republic on Facebook and use #ALLAMERICAN in your caption every day during the month of July. 2. Tag CrossFit Republic and @ Ruck ‘N’ Run in your post. 3. Optional but Encouraged: Sign up officially with the link in the comments or scan the QR code at the gym. Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 – 15 Double Dumbbell Bench Press (Score both...Read more

CrossFit Republic – CrossFit 🇺🇸 FREE Independence Day Workout and Giveaway Alert! 🇺🇸 Join us Friday, July 4th, 2025, for a FREE workout to celebrate the freedom of our nation! We’re opening our doors to the entire community—bring your friends, family, and neighbors for a morning of fun, sweat, and celebration. Want to win a giveaway? Here’s how to enter: LIKE this post on Facebook SHARE it to your timeline and story FOLLOW us on Facebook and Instagram (if you haven’t already!) COMMENT “FREEDOM” on the post when you’re done Giveaway Prize: A container of #BulletProof Patriotic Slush—a stimulant-free pre-workout by Phat Muscle Project ! The giveaway will go all the way until July 3! Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) Front Squats 5 Sets of 10 Reps @ 50-55% Today’s boring but big deload is to move some light moderate weights for big reps across...Read more

CrossFit Republic – CrossFit Missouri summer is here and it’s HOT which means we are all sweating… A LOT. With that being said, please be sure to wipe sweat off your equipment. We REALLY don’t want to see any sweat puddles on our machines… and the person using it after you definitely doesn’t want to see it either. Give the outsides of the plates a good wipe as well when you finish putting them up. Thanks in advance for helping us keep our gym clean and ready for use for the next member that walks in the door! Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for weight) Every 5 Minutes on the 5 Minutes for Load Complete… 60 Double Unders 15 Toes to Bar 10 Bar Facing Burpees 5 Heavy Unbroken Push Jerks (Building in weight as you go) Push Jerks come from floor and increase...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Deadlifts Build to a heavy set of 8 unbroken deadlifts for the day. This unconventional strength portion today is a test of weight capacity at high volume reps which is different than our typical 1 -5 rep range with these conventional movements. Aim to be around 70 – 80% of your 1RM today. Utilize the time to steadily build up to your first attempt. There is enough time for both a solid build up and a couple attempts. Daily Conditioning W.O.D. – 15 Minutes (Time) 10 Rounds for Time 5 Deadlifts (275/185) 3 Bar Muscle-Ups RX+: 315/225 Intermediate: 225/155 and 3 Chest to Bar Pull Ups Scaled: 155/105 and 3 Pull Ups (Banded, Jumping, Seated with Barbell, Strict) Beginner: 135/95 and Seated Strict Pull Ups with Barbell Stimulus – Lower body pull and then an upper body pull. –...Read more