CrossFit Republic – CrossFit Winter Weather Protocol Part 1 With some storms and cold weather on the horizon (big sad), I figured it’s appropriate to drop our PROTOCOL FOR BAD WEATHER (All Cap to really draw your attention) – This is how we’ve been successful in the past and how we will approach the rest of this season as needed. – If bad weather such a snow or ice is not predicted to arrive until the middle of the night or early morning, the 4:45 and 6AM class will always be on. We won’t make that last minute decision in the middle of the night based on predictions. It’s been typically wrong. Following that, the 9am will be up for discussion based on myself personally testing the roads and any contacts with our police and fire department early that morning. – It will always be up to each person to...Read more

CrossFit Republic – CrossFit Winter Weather Protocol Part 1 With some storms and cold weather on the horizon (big sad), I figured it’s appropriate to drop our PROTOCOL FOR BAD WEATHER (All Cap to really draw your attention) – This is how we’ve been successful in the past and how we will approach the rest of this season as needed. – If bad weather such a snow or ice is not predicted to arrive until the middle of the night or early morning, the 4:45 and 6AM class will always be on. We won’t make that last minute decision in the middle of the night based on predictions. It’s been typically wrong. Following that, the 9am will be up for discussion based on myself personally testing the roads and any contacts with our police and fire department early that morning. – It will always be up to each person to...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) For Time… 4 Rounds for Time… 60 Double Unders 20 Single Alternating Dumbbell Hang Power Snatches (50/35) (Switch arms every rep) 15 Toes to Bar 10 Kettlebell Swings (70/55) Single Dumbbell Hang Power Snatches Intermediate: 40/30 Scaled: 35/25 Kettlebell Swings Intermediate: 55/35 Scaled: 35/25 – Switch to Russian (eye level) if need be Toes to Bar Scale – 1:1 Toes to Rig – 1:1 Knees to Chest, Waist, or Elbows – 1:1 Toes as High as Possible – 1:1 Ab Mat Sit Ups Double Unders – 75 Single Unders – 75 Line Hops – 60 Double TapsThis may possibly be the grippiest workout I’ve ever programmed but there’s intention to it. However, if at any point you feel as if safety becomes an issue for yourself in hanging on to a specific movement whether it be...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) For Time… 4 Rounds for Time… 60 Double Unders 20 Single Alternating Dumbbell Hang Power Snatches (50/35) (Switch arms every rep) 15 Toes to Bar 10 Kettlebell Swings (70/55) Single Dumbbell Hang Power Snatches Intermediate: 40/30 Scaled: 35/25 Kettlebell Swings Intermediate: 55/35 Scaled: 35/25 – Switch to Russian (eye level) if need be Toes to Bar Scale – 1:1 Toes to Rig – 1:1 Knees to Chest, Waist, or Elbows – 1:1 Toes as High as Possible – 1:1 Ab Mat Sit Ups Double Unders – 75 Single Unders – 75 Line Hops – 60 Double TapsThis may possibly be the grippiest workout I’ve ever programmed but there’s intention to it. However, if at any point you feel as if safety becomes an issue for yourself in hanging on to a specific movement whether it be...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) For Time… 4 Rounds for Time… 60 Double Unders 20 Single Alternating Dumbbell Hang Power Snatches (50/35) (Switch arms every rep) 15 Toes to Bar 10 Kettlebell Swings (70/55) Single Dumbbell Hang Power Snatches Intermediate: 40/30 Scaled: 35/25 Kettlebell Swings Intermediate: 55/35 Scaled: 35/25 – Switch to Russian (eye level) if need be Toes to Bar Scale – 1:1 Toes to Rig – 1:1 Knees to Chest, Waist, or Elbows – 1:1 Toes as High as Possible – 1:1 Ab Mat Sit Ups Double Unders – 75 Single Unders – 75 Line Hops – 60 Double TapsThis may possibly be the grippiest workout I’ve ever programmed but there’s intention to it. However, if at any point you feel as if safety becomes an issue for yourself in hanging on to a specific movement whether it be...Read more