CrossFit Republic – CrossFit What Are EAAs? Essential Amino Acids (EAAs) are the building blocks of protein that your body cannot produce on its own. They must come from your diet or supplements. EAAs include nine amino acids critical for muscle repair, recovery, and overall performance. Why Take EAAs? Muscle Recovery: EAAs help repair muscle tissue broken down during workouts, speeding up recovery. Muscle Growth: They stimulate protein synthesis, supporting lean muscle growth. Energy & Endurance: EAAs can improve stamina during workouts by reducing muscle breakdown and fatigue. Reduced Soreness: Faster recovery can lead to less post-workout soreness. Readily Available Form: EAAs in supplements are already in their “free-form” state, so your body can absorb them directly into the bloodstream without the extra step of breaking down protein structures. Faster Absorption Time: Whole protein sources like meat must go through the digestive process, which can take hours. EAAs bypass this,...Read more

CrossFit Republic – CrossFit Junk Headbands Available for Purchase Hey everyone! I had just over a dozen Barbell Games headbands from Junk leftover from the Barbell Games. Most Junk headbands retail for $15+ and I’m selling these for $12. They’re over by the supplements at the front desk. Do me a favor and help me make these go away. Whitney Ridl – April 25, 1986 – April 11, 2025 Athletes, today we are supporting CrossFit Provision as they mourn the loss and honor the life of a very important member of their community and the local CrossFit community as a whole. Whitney Ridl passed unexpectedly on April 11, 2025. She was an avid Crossfitter, enjoyed the serenity of hiking, and cherished anything related to animals. A passionate fan of football, she was equally passionate about family, demonstrating her love through countless acts of kindness and unwavering support. She was known...Read more

CrossFit Republic – CrossFit 🎖 Challenge Yourself. Honor the Fallen. 🇺🇸 This Memorial Day, join us at CrossFit Republic for The Murph Challenge 2025. Together, we’ll pay tribute to U.S. Navy SEAL Lt. Michael Murphy and all those who have given their lives in service to this great nation. Date: Monday, May 26, 2025 Times: 7:30 AM & 9:00 AM Where: CrossFit Republic This workout is free and open to everyone—whether you’re a seasoned athlete or just starting your fitness journey. Modifications ensure anyone can participate. What matters is that you show up, challenge yourself, and live with purpose. Invite your friends. Commit to the challenge. Honor their sacrifice. RSVP on our event page today! https://www.facebook.com/share/1AEFijYgRg/ Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) For Time with a Partner (Teams of 2) 400 Meter Run 100 Overhead Squats (135/95) 400 Meter Run 50 Power Snatches (135/95) 400 Meter...Read more

CrossFit Republic – CrossFit 🇺🇸 Join Us in Honoring Those Who Gave the Ultimate Sacrifice 🇺🇸 This May, CrossFit Republic is partnering with Ruck ‘N’ Run to honor fallen U.S. Service Members who gave their lives while actively serving our nation. We’re taking on the 18.68 Challenge to pay tribute, raise awareness, and give back. All proceeds from this mission and the “In Their Honor” shirts will go to the In Their Honor Fund, providing assistance to the families of the fallen. The Challenge Distance: 18.68 miles in May Why 18.68? Memorial Day was first observed on May 30, 1868. Movements: 200 reps each of the following movements by the end of May: Hand Release Push-Ups Jumping Jacks Mountain Climbers (4-count) Bodyweight Squats Burpees (6-count) Complete your mission by completing all reps of the designated movements, rucking (carrying weight), running, or a combination of both. Modify as needed—this challenge is...Read more

CrossFit Republic – CrossFit Daily Strength – 10 Minutes (3 Rounds for weight) Front Squats (3 Sets of 1) Before reading on, this week, I need you to add 5lbs to your 1RM and calculate your percentages off of that number. For example: If your 1RM is 225, add 5 to make it 230. After that, calculate your percentages using that number. Set 1: 1 @ 70% Set 2: 1 @ 80% Set 3: 1+ @ 85% That last set of 1+ at 85% will be a great challenge today as we add that 5lbs pad to our 1RM. Make sure to get mentally prepared for a lot of focus within that set and give yourself that goal rep amount ahead of time in order to maximize the max effort stimulus intended in that set. Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Reps) Complete as many reps as possible...Read more