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

CrossFit Republic – CrossFit The Murph Challenge 2025 Update! We’re excited to announce that Coach Ruthanne will be hosting a Mini Murph for kids ages 7-11 during the 9AM Murph heat this Memorial Day! This is a great opportunity for your little ones to get involved and honor the day alongside you. Here’s the Mini Murph workout: 600-Meter Run/Walk 5 Rounds: 10 Rows 15 Push-Ups 20 Air Squats 600-Meter Run/Walk It’s scaled just right for the kiddos, making it a fun and meaningful way to participate! Plus, this will help lighten the crowd in childcare, so thank you in advance for encouraging your kids to join in. Family Affair Alert: After the workout, stick around for our Memorial Day Grill Out in the parking lot! It’s a casual, bring-what-you-want vibe. Share a dish, or just bring enough for yourself—totally up to you! Daily Conditioning W.O.D. – 30 Minutes (Time) For...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time: 30 – 24 – 18 – 12 – 6 Deadlifts (225/155) Lateral Burpees Over the Barbell Calorie Machine RX+: 275/185 If nice weather and interested in running: 400 Meters, 300 Meters, 200 Meters, 200 Meters, 100 Meters Intermediate 30 – 24 – 18 – 12 – 6 Deadlifts (185/125) Lateral Burpees Over the Barbell Calorie Machine Scaled/Beginner 30 – 24 – 18 – 12 – 6 Deadlifts (Scaled: 135/95) (Beginner: 95/65) Lateral Burpee Step Over the Barbell Calorie MachineRead more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time 60 Toes to Bar 200 Meter Run Together 90 Thrusters (95/65) 400 Meter Run Together 120 Double Unders 800 Meter Run Together 120 Double Unders 400 Meter Run Together 90 Thrusters (95/65) 200 Meter Run Together 60 Toes to Bar RX+: 115/85 Intermediate: 75/55 Scaled: 45/35 Run Modification – Reduce Distance – Row, Ski, or Bike Until Partners Return from Run or… – Bike: 30/24, 42/34, 60/48 Calories as a Team (Scale) Toes to Bar Modification – Toes to Target Height – Knees to Chest, Waist, Above Hips – Strict Hanging Leg or Knee Raise – Toes to Rig – Ab Mat Sit Ups Double Unders – 150 Singles – 150 Line Hops Teams of 2 – Same Distance Run – ⅔ of Rep Amounts Team of 1 – Same Distance...Read more

CrossFit Republic – CrossFit Daily Bro-Sesh Bodybuilding W.O.D. – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Heavy Double Dumbbell Bench Press (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 8 – 10 Alternating Double Dumbbell Chest Flys (8 – 10 Each Arm) (Score both dumbbells) 16 – 24 Minutes: 4 Sets of 10 – 12 Crossbody Dumbbell Tricep Extension Lying on Bench (10 – 12 Each Arm) (Score One Dumbbell) 24 – 32 Minutes: 3 Sets of 7 – 7 – 7 Double Dumbbell Bicep Curls (Simultaneously) (7 Bottom to ½ Way, 7 ½ to Top, 7 Full) (Score both dumbbells) () () () Endurance W.O.D. – 30 Minutes (Time) For time: 1000/800 Meter Ski 800 Meter Run 500/400 Meter Ski 400 Meter Run 250/200 Meter Ski 200 Meter Run Run Modification: 1000/800, 500/400, 250/200 Meter Row Today’s workout...Read more