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4
Dec

FREE W.O.D. Saturday 8/9/10am 12/5/20

FREE Saturday is EVERY Saturday! 🎉 No matter who you are, whether you have a friend at CrossFit Republic or not, you’re invited to come try a FREE class on us! 8am, 9am, or 10am classes with childcare available at 9am, come enjoy a simple but challenging workout and get a taste of the positive environment we have at CFR! PS. If you like it, our new “Learn to CrossFit” cycle starts this coming Monday the 7th at 6:30PM! Perfect opportunity to start your fitness journey! For more info visit www.crossfitrepublic.com #Fitness4Everyone #FREE #BringAFriend #NoRegrets DAILY MINDSET“Stay committed to your decisions, but stay flexible to your approach.” -Tony Robbins Is it a change of plan, or a change of vision? We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them. Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek. Committed to the destination, while flexible on the route. Conditioning WOD – 30 min cap 4 Rounds For Time:40/30 Calorie Bike/Ski or 50/35 Cal Row30 Wallballs (20/14)20 Toes to Bar10 Single Arm Devil Press (50/35) WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION...
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3
Dec

W.O.D. Friday 12/4/20

25% OFF selected drinks if bought in cases of 12 or 24 and also 25% off Vitamin C! Limited supply!😲 *Click link below for descriptions and pricing… 12 Pack – FITAID – Sugar Free 24 Pack – FITAID 12 Pack – FITAID RX 12 Pack – FITAID RX – Sugar Free 12 Pack – O2 Natural Recovery Grapefruit Ginger 12 Pack – O2 Natural Recovery Lemon Vitamin C Packs w/ Zinc (individual) CLICK HERE – https://bit.ly/37w3zXz Strength – 12 minutes Find a 1 rep Push Jerk *Build in weight. If you do not already know your 1 rep max push jerk, aim to find a max effort to use on today’s barbell cycling. You can either find a new 1 rep max or just focus on technique and on the barbell cycling use a past 1 rep max to base it off of. Barbell Cycling – 12 min cap For Time:12 Push Jerks @ 60% 1RM Jerk (moderate)9 Push Jerks @ 70% 1RM Jerk (moderate heavy)6 Push Jerks @ 80% 1RM Jerk (heavy) Rest 1 Minute (mandatory, watch the clock!) 6 Push Jerks @ 80% 1RM Jerk9 Push Jerks @ 70% 1RM Jerk12 Push Jerks @ 60% 1RM Jerk Use One BarChange the WeightsTaken From the Ground *This could go a couple different ways. Either you move through this quickly and maybe should’ve gone heavier, or you went to heavy and are unable to finish. If you don’t know your 1 rep max, make sure to go heavy in the...
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2
Dec

W.O.D. and Endurance Thursday 12/3/20

DAILY MINDSET“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?  When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind. Strength – 10 minutes Every minute on the minute for 10 minutes…2 Hang Power Snatches HANG POWER SNATCH Athletes will have 10 minutes to build to a heavy double With a good...
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1
Dec

TEAM W.O.D. Wednesday 12/2/20

ATHLETE SPOTLIGHT FOR NOVEMBER! Name: Rick HenryHometown: MarionvilleAge: 49 When did you first start training at CrossFit Republic and what brought you to CrossFit Republic?My wife Angela and I started doing what we thought was CrossFit about 4 years ago on our own at the Marionville gym. We realized rather quickly that we needed to be at CFR after a free weekend workout. That we weren’t going to reach our potential alone (we needed the community). Tell us about your sports & fitness background:I played football in high school and have been doing the Muscle & Fitness workouts in my 20’s and P90X in my 40’s How did you first get exposed to CrossFit?I was online looking for something new to do as P90X was getting old. I came across this new crazy routine and started following the CFR website doing what we could with the equipment we had. What was your first workout, and how did it go?We finally decided to go try a real CrossFit gym after 3 years of working out on our own. It was a Saturday Hero Workout with heavy deadlifts, wall balls and box jumps. I thought I was going to die but left knowing we weren’t getting it done on our own. We knew about the CrossFit movements but didn’t realize what we were missing with the people. Favorite Movement/Least Favorite Movement:I really don’t have a favorite movement. They are all about the same with pros and cons. But I really dislike snatching...
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30
Nov

NEW CAUSE! W.O.D. and Endurance Tuesday 12/1/20

NEW MONTH, NEW CAUSE!!! This December, for the holiday season, we are happy to partner with Books for Africa to provide age-appropriate books to kids in Uganda. Every 5 check-ins or reviews on Facebook to CrossFit Republic this month will provide the gift of a book to a child. You check-in, then we make the donation! – You can add #givebooks when you check in to promote the cause! – Books For Africa believes that education is the great equalizer in the world, and books are at the foundation of a strong educational system. Access to an education is one of the only opportunities young people have to end the cycle of poverty and attain a better quality of life than previous generations. By giving the gift of reading to a child, you are not only opening up a world of opportunity, but you are also giving them a lifetime of joy. – For more information about this month’s charity, check out booksforafrica.org-Thanks for checking in this holiday season! Blessings! Macy & Jennifer Mitchell Olympic Lifting – 18 Minutes Every 3 minutes for 16 minutes complete the complex unbroken of (6 sets)…High Hang Squat Clean (pockets) + Low Hang Squat Clean (at knee) + Squat Clean (from ground) + Jerk *Aim to use the split jerk for this complex, as you’ll be fatigued and need to utilize the most efficient way to get under the bar*RX will be squat cleaning each rep. To modify, power clean then complete a front...
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29
Nov

W.O.D. Monday 11/30/20

First day of GRIT Bootcamp is today! Sign ups are until midnight 11/29 as we start our 4 week intro Bootcamp on 11/30 on Mon/Wed/Fri at 10am! This coupled with daily CrossFit programming, we can’t wait to see the transformations! #CFRGRIT Strength – 15 minutes Building in weight, off the rack, complete 5 sets of 8 front rack lunges R/L=2 (aim to rest 2-3 minutes between sets) *If you pick up the bar, you must complete all 8 steps. Do not game this for one final max effort set, but rather use this for strength/volume training and embrace all 5 sets of 8. You need each of these sets to make positive gainzzz 🙂 DAILY MINDSET“There will never be better you, than you.” There is a lot to be said about authenticity.The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them. Our mentors do not wish for us to follow in their footsteps.Our mentors wish for us to go further. To blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you. Conditioning WOD – 15 minutes As many...
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26
Nov

Black Friday W.O.D. 11/27/20

*ALL CLASSES OPEN! DAILY MINDSET“Live life on purpose”” – Simon Sinek As simple as this sounds, every action we take in our lives should have a clear and defined purpose. As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time. Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource. As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so. Conditioning WOD – 35 minute cap For Time:25 Toes to Bar, 25 Box Overs, 2 Deadlifts25 KB Swings, 25 Wall Balls, 4 Deadlifts25 Toes to Bar, 25 Box Overs, 6 Deadlifts25 KB Swings, 25 Wall Balls, 8 Deadlifts25 Toes to Bar, 25 Box Overs, 10 Deadlifts KB 70/55Wall Ball 30/20Box 24/20Heavy Barbell: 335/235 Box 24/20Heavy Barbell: 335/235 *Scale Deadlifts with a weight that you would consider heavy, that if you were fresh you could complete a strong 3-5 reps...
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25
Nov

FEASTMODE 5k! 7am/8:30am start times – Childcare available at 8:30am class

*We will cover all movements below promptly at 7AM and 8:30AM!*Childcare available at 8:30am class Bring your friends if they are comfortable and mix up your Thanksgiving morning with a fun and movement varied 5k at CrossFit Republic! It will benefit People Helping People No profit in Republic (if you can bring nonperishable items) and feedOne with Convoy of Hope to supply food to children in need! Supplement Superstores will be joining us in this celebration! Open to everyone, free of charge! Be there at either 7AM or 8:30AM sharp (childcare at 8:30am class only).  FeastMode 5k Workout The workout will look like this… You will complete either a 500m Run, 500m row, 500m bike, or 500m ski Erg (your choice) After you complete one of these “cardio” movements on your way to totaling a 5k, you will then complete, in any order, one of the 10 movements below in between each cardio movement, as long as you fit them all in!Just like your grocery list, check them off as you go! 30 Hand Release Pushups30 Jumping Air Squats30 second Plank (on elbows)30 Switch (jumping) Lunges R/L=130 second Wall Sit30 Mountain Climbers R/L=130 Tuck Jumps30 Abmat Situps30 Second hang from bar30 Burpees*Bonus movement – 10 tire flips Example – 500m run, 30 Pushups, 500m Row, 30 Jumping Air Squats… and so forth until all 10 movements are complete! Notice the 500m intervals add up to be a 5k total You may run the whole thing if that is your preference The bike will be the...
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