WOD

If you aren’t a part of the CrossFit Republic Family Page, the CrossFit Republic Networking page or have “Liked” the CrossFit Republic business page on Facebook, make sure to join! This way you can keep up with all things going on in the gym as well as network and trade business opportunities and contacts with other CFR members, supporting each other within the CFR family! Family Page – https://www.facebook.com/groups/714949678693144/ Networking Page – https://www.facebook.com/groups/1691991224182040/ CFR Business Page – https://www.facebook.com/groups/1691991224182040/ *Daily workout AND endurance will be the same DAILY MINDSETScience has measured humans to have 20,000 genes. Some onions have 40,000. The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life. Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress. The great thing about Epigenetics is that we’re all born with it. We just need to get after it. Conditioning WOD – 35 min cap For Time:50-40-30-20-10 Calorie Row or SkiOR35-30-20-15-10 Calorie BikeOR400m Run for each round After Each Round:10 Deadlifts 225/15540 Double Unders WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION After each round of cardio, you’ll complete a set of deadlifts and jump rope before moving back to the machine While the machine calories decrease, the deads and double unders remain the same Men and women have the same prescribed number of calories for the... Read More

For athletes, judges, and spectators –To educate and answer all questions about the CrossFit Open and how it works for these next 3 Fridays and for our “Friday Night Lights” event! We currently have 30 signed up! This is an annual worldwide 3 week competition that is not intended to isolate the best of the best, but rather made for everyone, no matter where you are in your fitness journey, bringing any community closer together through motivation and encouragement, and a sense of doing what you may have never done before!To join, it is $20 at this link – https://games.crossfit.com/open. You would need to register ASAP (by Friday if possible) but the last day is officially Monday the 15th to enter your scores. (we have 30 athletes registered as of now) There is a workout released by Crossfit HQ every Thursday nights for 3 weeks that is unknown. There are scaled variations of each workout so anyone can participate. These workouts will be programmed for our daily WOD every Friday so everyone can be a part of it regardless if signed up or not. If you are registered to participate, you would need a “judge” though, which can be any CFR member. (explanation below) We will hold a “Friday Night Lights” event every Friday night for 3 weeks starting at 6:30PM, offering childcare from 630-830 only, giving everyone a chance to do the workout together that would want to, or even come and spectate, outside of the daily WOD. The... Read More

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 – 20 minutes As many rounds + reps as possible in 20 minutes of…30/21 Calorie Bike or Ski, 35/25 Calorie Row, 400m Run (your choice)30 Russian KB Swings 70/5530 AbMat Sit-ups30 Hand Release Push-ups WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION This 4 station pacing workout includes cardio, light weightlifting, and gymnastics We can expect to complete around 3-4 rounds over the 20 minutes of work HAND RELEASE PUSH-UPS Choose a number or variation that takes around 1 minute to complete GENERAL WARM-UP [5:00-12:00]Machine Warmup2 Minute Easy 30 Seconds EachActive Samson VideoFront Plank on Hands VideoUp Dog VideoPush-up Plank to Front Plank VideoStraight Leg Sit-ups VideoShoulder Taps VideoArch Hold VideoInchworm to Push-up Video MOBILITY [12:00-15:00]Pec Stretch on Wall: 40... Read More

Strength – 16 minutesFront Squat Cycle *With the volume of the current squat cycle mixed with regular programming, please do not deviate from these or increase these percentages EVER. We have to keep you healthy and not overtrain while still increasing your strength over time. ***COACHES – please allow several minutes on these days for athletes to work up to 80%. Conditioning workouts will be shorter to accommodate the time needed here. 6 sets of 2 at 80% of your 1 rep max front squat (all sets at the same weight) *If you have not tested your 1 rep front squat max, please use this time to do so. DAILY MINDSET“All progress depends on the irrational person.” The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous. When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently. We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.” Conditioning WOD – 10 minutes As many rounds + reps as possible in 10 minutes of…20 Front Rack Stationary Lunges 95/65 R/L=218 Toes... Read More

ATHLETE(s) SPOTLIGHT OF THE MONTH for FEBRUARY! Name: Stephanie, Rebecca, and Benjamin RoeHometown: I grew up in Springfield. We have lived in Battlefield for 19 years.Age: 43, 15, and 13 When did you first start training at Crossfit Republic and what brought you here? We started November 2017. For eight years I have been using a treadmill at home and knew I needed a change. I was looking for a place that my kids could also workout with me. The PE coach at my school told me about CrossFit Republic, and when Macy Mitchell (the owner) told me the kids could workout with me I knew I found the right place. Tell us about your sports and fitness background: I was not involved in sports at all growing up except for the swim team in the summer.Rebecca: I’ve kind of been a tomboy all my life. I’ve always wanted to be fit and strong. I started out by trying out different sports until I found a sport I enjoyed, soccer. I played it for about 4 years, even trained weights with my mom’s workout videos at home, and then when I was 12 I started going to CrossFit Republic with my mom and brother and now I powerlift. I hope to eventually be a personal trainer and possibly own my own gym.Benjamin: He played soccer from kindergarten through 4th grade. He is not an endurance boy at all. How did you first get exposed to Crossfit? I didn’t know anything... Read More

Squat Clean and Jerk – 25 minutes *3 scores – two loads for EMOM 1 and one load for EMOM 2 Alternating On the Minute x 12 (6 Rounds):Minute 1: 3 Squat Cleans (touch n go)Minute 2: 1 Push Jerk + 1 Split Jerk rest 1 minute, then into this 12 minute EMOM… Minutes 1-2 – Moderate Clean and JerkMinutes 3-4 – Moderate Heavy Clean and JerkMinutes 5-12: Build to Heavy For the Day *one barbell only. If you need to change out the weights in the first EMOM, that’s just part of it. Barbell comes from the ground on the push jerk + split jerk portion.*Use the first portion as a technical session, but if you can get heavy, and technique feels good, then go for it.*The second portion is to use all your technique work to hit a solid 1 rep clean and jerk in the last few minutes. Barbell Conditioning – 5 minute cap For time…10 Clean and Jerks at 75% of your 1 rep max today EXTRA WORK For Time:100 Double Unders, 25′ Handstand Walk25 GHD Sit-ups, 25′ Handstand Walk 80 Double Unders, 25′ Handstand Walk25 GHD Sit-ups, 25′ Handstand Walk 60 Double Unders, 25′ Handstand Walk25 GHD Sit-ups, 25′ Handstand Walk 40 Double Unders 25′ Handstand Walk25 GHD Sit-ups, 25′ Handstand Walk 20 Double Unders, 25′ Handstand Walk25 GHD Sit-ups, 25′ Handstand Walk

If you haven’t signed up for the CrossFit Open, do it! The explanation and the link to register are below, as well as a few points for FIRST TIME PARTICIPANTS! STOP VIEWING SCALED WORKOUTS WITH NEGATIVITY. EVERYONE HAS THEIR OWN STARTING POINT. DON’T SET EXPECTATIONS. APPROACH THE OPEN WITH AN ‘OPEN’ MINDSET. IF YOUR GYM HOSTS EVENTS DURING THE OPEN, ATTEND THEM. (we will be doing a “Friday Night Lights” event) ACTUALLY LOOK AT THE LEADERBOARD. COMPETITION CAN PUSH YOU TO NEW LIMITS. USE YOUR ACCOMPLISHMENTS IN THE OPEN TO SET GOALS FOR THE NEXT YEAR OF TRAINING. Register for the Open- https://open.crossfit.com/ *Daily and endurance will be the same workout today… DAILY MINDSET“I would rather die of passion than boredom.” – Vincent Van Gogh There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward. But… do we really? Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym. Uncertainty makes us feel alive. Those moments are etched into us... Read More

If you haven’t signed up for the CrossFit Open, do it! The explanation and the link to register are below, as well as a few points for FIRST TIME PARTICIPANTS! STOP VIEWING SCALED WORKOUTS WITH NEGATIVITY. EVERYONE HAS THEIR OWN STARTING POINT. DON’T SET EXPECTATIONS. APPROACH THE OPEN WITH AN ‘OPEN’ MINDSET. IF YOUR GYM HOSTS EVENTS DURING THE OPEN, ATTEND THEM. (we will be doing a “Friday Night Lights” event) ACTUALLY LOOK AT THE LEADERBOARD. COMPETITION CAN PUSH YOU TO NEW LIMITS. USE YOUR ACCOMPLISHMENTS IN THE OPEN TO SET GOALS FOR THE NEXT YEAR OF TRAINING. Register for the Open- https://open.crossfit.com/