CrossFit Republic – CrossFit Phat Muscle Project Resupply In-Route Make sure to take browse our shelves on the way in or out of your workout today! One of my biggest “hacks” before I head out to a barbecue or summer festivity is to drink a quick protein shake with some collagen and creatine to help curb my ravenous side and prevent me from overeating empty calories that I’ll probably regret later! Bring a Friend Free Saturday W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 30 Minutes of… 400 Meter Run 40 High Plank Slam Ball Taps (R/L=2) 300 Meter Run 30 Ball Slams (30/20) 200 Meter Run 20 Slam Ball Ab Mat Sit Ups (30/20) Modify Run if Raining with: 500/400 Meter Row/Ski, 400/300 Meter Row/Ski, 250/200 Meter Row/Ski () ()Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Two Parts) (AMRAP – Rounds and Reps) Teams of 2 – 15 Minutes Part 1 As Many Rounds and Reps as Possible in 15 Minutes of Alternating after Full Rounds of… 6 Box Overs (24/20) 9 Hang Power Snatches (95/65) 12 Toes to Bar RX+: 115/85 Intermediate: 75/55 Scaled/Beginner: 45/35 Snatch weight should be something you can consistently complete unbroken. Toes to Bar Modification – Ab Mat Sit Ups – Hanging Knee Raises – Toes to target – Knees to Chest, Elbows, or Above Hips – Toes to Rig Box Over Modifications – Reduce height to the most challenging height you can still comfortable jump at. Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Continued) (2 Rounds for weight) Part 2 – 10 Minutes (15:00 – 25:00) Build to a heavy unbroken complex of… 1 Hang...Read more

CrossFit Republic – CrossFit Are Multivitamins Worth It? Let’s Break It Down Multivitamins often get a bad rap. Are they really worth your money, or just a placebo? Let’s set the record straight: Why are multivitamins important? Your body needs a steady supply of vitamins and minerals (micronutrients) to function properly. These aren’t just for avoiding illness—they fuel everything from energy production to muscle repair to brain health. What happens if you don’t get enough? If you don’t hit your daily micronutrient intake, your body doesn’t just throw in the towel—it borrows . For example, if you’re low on calcium, your body will pull it from your bones. If you’re short on iron, your energy levels might tank because your red blood cells can’t carry enough oxygen. But this borrowing system has consequences: Long-term deficiencies can lead to weaker bones, chronic fatigue, poor immune function, or even irreversible damage to...Read more

CrossFit Republic – CrossFit “Supplements aren’t steroids, Mom 😅” When I first started playing football, I remember my mom side-eyeing my protein shakes like I was mixing up something straight out of a science experiment. She was convinced that creatine and whey protein were some kind of steroid cocktail. She’d even joke, “I’ll say ‘I told you so’ at your funeral!” It’s funny now, but it highlights a real misunderstanding a lot of people still have about supplements, especially something as simple as whey protein. So, what is whey protein? It’s a byproduct of cheese-making, a natural protein powerhouse derived from milk. It’s filtered, dried, and turned into the powder you see in stores. That’s it—no magic, no hormones, no mystery. Why use it? Whey protein is an efficient, fast-digesting source of protein that helps: 💪 Build and repair muscle. ⏱ Save time when you need a quick snack or...Read more

CrossFit Republic – CrossFit 🇺🇸 Keep Honoring, Keep Posting! 🇺🇸 CFR Athletes, let’s keep the momentum going for the #CFRInTheirHonor May challenge! Every mile, every rep, and every workout matters. Don’t forget: Check into CrossFit Republic on Your Facebook timeline , tag CrossFit Republic , tag Ruck’N’Run and include #CFRInTheirHonor in the caption. Every post gets us closer to making an even bigger impact for the In Their Honor mission. Let’s finish the month strong! Who are you honoring today? Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Deadlifts 5 Sets of 5 Heavy Deadlifts Set 1: 70% Set 2: 75% Set 3: 80% Set 4: 80% Set 5: 80% Athletes, it’s been awhile since we’ve performed heavy deadlifts so be sure to listen to your body today. These percentages will give you a solid heavy stimulus today but if you find yourself needing to deviate from the...Read more