CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip 60%, 70%, 75%, 75%, 75%-80%Athletes, the pause push jerk is a great way to build a faster and more aggressive drive. The most common mistake I see in this drill is athletes holding their pause and sneaking in another dip to initiate the reminder of the lift. The idea here is to stay tight and come directly up and out of that pause position without going futher down. Daily Conditioning W.O.D. – 18 Minutes (Time) For Time (Chipper) 120/96 Calorie Row or Ski 90 Push Jerks (155/105) 60 Toes to Bar Partition reps any way you’d like. RX+ (185/125) Intermediate/Masters: (115/85) Scaled: (95/65) Beginner: 75/55 or 45/35 Toes to Bar Modifications –...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip 60%, 70%, 75%, 75%, 75%-80%Athletes, the pause push jerk is a great way to build a faster and more aggressive drive. The most common mistake I see in this drill is athletes holding their pause and sneaking in another dip to initiate the reminder of the lift. The idea here is to stay tight and come directly up and out of that pause position without going futher down. Daily Conditioning W.O.D. – 18 Minutes (Time) For Time (Chipper) 120 Calorie Row or Ski 90 Push Jerks (155/105) 60 Toes to Bar Partition reps any way you’d like. RX+ (185/125) Intermediate/Masters: (115/85) Scaled: (95/65) Beginner: 75/55 or 45/35 Toes to Bar Modifications –...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip 60%, 70%, 75%, 75%, 75%-80%Athletes, the pause push jerk is a great way to build a faster and more aggressive drive. The most common mistake I see in this drill is athletes holding their pause and sneaking in another dip to initiate the reminder of the lift. The idea here is to stay tight and come directly up and out of that pause position without going futher down. Daily Conditioning W.O.D. – 18 Minutes (Time) For Time (Chipper) 120/96 Calorie Row or Ski 90 Push Jerks (155/105) 60 Toes to Bar Partition reps any way you’d like. RX+ (185/125) Intermediate/Masters: (115/85) Scaled: (95/65) Beginner: 75/55 or 45/35 Toes to Bar Modifications –...Read more

CrossFit Republic – CrossFit Sick Season Protocol Part 1 As cold weather settles in, so do the seasonal illnesses. Staying healthy this time of year requires effort, responsibility, and care for yourself and those around you. Keeping our community strong and healthy is the result of individual actions. WHEN TO STAY HOME If you or your children are feeling unwell, we ask that you prioritize the health of others by staying home. Specifically: Fever-Free Rule: Please wait at least 24 hours after the break of a fever before returning to the gym. Symptoms Consideration: If you’re experiencing persistent coughing, sneezing, or other symptoms that could spread germs, consider staying home until you’re on the mend. From personal experience, I know how hard it is to miss both your gym hour and your social hour. I was sidelined for a full week recently, and it was tough. But trust me: you...Read more

CrossFit Republic – CrossFit Sick Season Protocol Part 1 As cold weather settles in, so do the seasonal illnesses. Staying healthy this time of year requires effort, responsibility, and care for yourself and those around you. Keeping our community strong and healthy is the result of individual actions. WHEN TO STAY HOME If you or your children are feeling unwell, we ask that you prioritize the health of others by staying home. Specifically: Fever-Free Rule: Please wait at least 24 hours after the break of a fever before returning to the gym. Symptoms Consideration: If you’re experiencing persistent coughing, sneezing, or other symptoms that could spread germs, consider staying home until you’re on the mend. From personal experience, I know how hard it is to miss both your gym hour and your social hour. I was sidelined for a full week recently, and it was tough. But trust me: you...Read more