CrossFit Republic – CrossFit CrossFit Republic’s December Athlete of the Month! Name: Sam Nelson Hometown: Clever Age: 40 1. When did you first start training at CFR and what brought you to CFR? I started at CFR in Aug 2020. After coming to one of the free WODs over the summer, Ben decided that we were starting CrossFit regardless of how I felt about it! So despite my reluctance, I gave it a try and as they say, the rest is history. 2. Tell us about your sports and fitness background. I have always loved sports. I spent the majority of my high school years playing softball and basketball almost year round. In college, I missed being on a team, so I played tons of intramural sports. That transitioned into coed softball as an adult and now I help coach my daughter’s teams. 3. How did you first get exposed...Read more

CrossFit Republic – CrossFit CrossFit Republic’s December Athlete of the Month! Name: Sam Nelson Hometown: Clever Age: 40 1. When did you first start training at CFR and what brought you to CFR? I started at CFR in Aug 2020. After coming to one of the free WODs over the summer, Ben decided that we were starting CrossFit regardless of how I felt about it! So despite my reluctance, I gave it a try and as they say, the rest is history. 2. Tell us about your sports and fitness background. I have always loved sports. I spent the majority of my high school years playing softball and basketball almost year round. In college, I missed being on a team, so I played tons of intramural sports. That transitioned into coed softball as an adult and now I help coach my daughter’s teams. 3. How did you first get exposed...Read more

CrossFit Republic – CrossFit CrossFit Republic’s December Athlete of the Month! Name: Sam Nelson Hometown: Clever Age: 40 1. When did you first start training at CFR and what brought you to CFR? I started at CFR in Aug 2020. After coming to one of the free WODs over the summer, Ben decided that we were starting CrossFit regardless of how I felt about it! So despite my reluctance, I gave it a try and as they say, the rest is history. 2. Tell us about your sports and fitness background. I have always loved sports. I spent the majority of my high school years playing softball and basketball almost year round. In college, I missed being on a team, so I played tons of intramural sports. That transitioned into coed softball as an adult and now I help coach my daughter’s teams. 3. How did you first get exposed...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 Minutes – 8 Minutes: 4 Sets of 12 Reverse Grip Double Dumbbell Bench Press 8 Minutes – 16 Minutes: 4 Sets of 8 Gorilla Kettlebell Rows (Each Side) 16 Minutes to 24 Minutes: 4 Sets of 15 Banded Overhead Tricep Extensions (TAKE YOUR TIME! PAUSE FOR A SECOND AT FULL EXTENSION) 24 Minutes to 32 Minutes: 4 Sets of “21s” Double Dumbbell Bicep Curls Athletes, you choose your own weight here and you can either build as you go or stick with a weight that challenges you all the way through. Band resistance is tough to gauge so we will just record three weights today. You can add your band color in the notes for your own record. () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Climb the ladder...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 Minutes – 8 Minutes: 4 Sets of 12 Reverse Grip Double Dumbbell Bench Press 8 Minutes – 16 Minutes: 4 Sets of 8 Gorilla Kettlebell Rows (Each Side) 16 Minutes to 24 Minutes: 4 Sets of 15 Banded Overhead Tricep Extensions (TAKE YOUR TIME! PAUSE FOR A SECOND AT FULL EXTENSION) 24 Minutes to 32 Minutes: 4 Sets of “21s” Double Dumbbell Bicep Curls Athletes, you choose your own weight here and you can either build as you go or stick with a weight that challenges you all the way through. Band resistance is tough to gauge so we will just record three weights today. You can add your band color in the notes for your own record. () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Climb the ladder...Read more