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7
Nov

W.O.D. and Skill Saturday 10/14/17

***Typically our Olympic Lifting (Barbell) Class is the 2nd Saturday of each month, but this month will be moved to the 3rd Saturday, and our weekly skills class will be taking place this week.  Sorry for any inconvenience!   Conditioning WOD – 40 min cap   10 Rounds for time of…6 Thrusters 155/95 7 Burpees 8 Knee to Elbows9 Deadlifts 155/105 100m Run   Post total times!  If you don’t finish under the time cap, add one second per rep onto the cap.       CFR Skills Class  10 – 10:30AM   Split Jerk Video below   In this class you’ll be briefly covering the differences of the strict press, the push press, the push jerk, and then spending your time on the split jerk. This movement is used typically after a heavy clean to get the weight above head the most efficient way possible, but can be practiced off the rack as well. Much of the success of this lift relies on speed under the bar after an aggressive “dip and drive” and then a structured catch of the weight above head in the lunge position.  
7
Nov

Team W.O.D. Friday 10/13/17

Reminders –  Competitor Class Wed and Fri at 7am – 8:45am.  For those with a firm foundation in crossfit, preferably a year under your belt, this class with heavier weights, added skills, and added volume, is to get you to another level whether that’s competing or just to get you at another level in Crossfit NEW Noon Class Mon, Wed, Fridays!  Trial basis! So if you need them or have friends who need them, now’s the time to prove that we should keep these classes! Got Your Six Coffee and mugs for sale up front, which sales supports our veterans and first responders with proceeds given to help with homelessness, suicide awareness and PTSD     Strength/Accessory Work- 16 minutes   (4 sets) Every other minute on the minute, alternate/superset movements and perform…   Front-Racked Stationary Lunge x 10 steps (off the rack as heavy as possible) Death March x 20 steps 35/25 KB or DB in each hand  (vid below)   ***Example – 0:00 – Lunge,  2:00 – March,  4:00 – Lunge,  6:00 – March… and so on, alternating every 2 minutes (4 sets each)…  Death March       Team Conditioning WOD – 16 minutes   In teams of two, complete as many rounds + reps as possible in 16 minutes of: *split reps however desired, but both athletes must complete run together, while 1 person carries the med ball *work fast, 16 minutes will go fast between 2 athletes   200m Med Ball Run (20 reps) 20/14   CompRX 30/2020 Hand Release Pushups    CRX...
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7
Nov

W.O.D. and Endurance Thursday 10/12/17

We have another All Natural recovery drink for sale in the front freezer called Formula O2.  This one uses filtered water, combined with electrolytes and caffeine to help you recover faster.  It is priced the same as the other drinks for $3! We aim to offer only top notch products for your health and recovery. For those not familiar with our front fridge and the healthy products inside, here is a quick run down. Kill Cliff – Carbonated, anti-inflammatory ingredients, lightly caffeinated (25mg) Fit Aid- Carbonated, BCAA’s (liquid protein), electrolytes, lightly caffeinated (25mg) Fish oil – like a natural ibuprofen used to keep inflammation down in the body and an emphasis on joints and recovery Greens – a powder mix of greens such as spinach and kale, to keep inflammation down and help with daily veggie intake Probiotics – a large dose of powder probiotics for gut health, which is the center of your immune system  If you want a product and no one is up front, grab a coach to unlock the fridge, and then write your name and what you grabbed, on the small info sheets of paper on the plastic container beside the fridge and we can easily just charge your account!      *Don’t WOD Shop!  Accept the challenge and take on the snatch!  It helps improve all that we do!  Be here! Olympic Lifting –  24 minutes *4 scores – one for each interval. Build in weight as you go through this 24 minute snatch progression… *Snatch may be power or squat Every 2...
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7
Nov

W.O.D. Wednesday 10/11/17

Due to our NEW apparel line coming soon, we need to liquidate our current selection and make room on the display!  Everything is now marked down to $10.  This is far below our cost, but how else we gonna get the next generation of cool clothes up there?!   Get some!   #CFRApparel FYI! We just started a CrossFit Republic Family Facebook page!  It’s a closed group so you must be “approved” , but you would need to search for it, so you can be on the inside of everything going on at the gym, but also have a chance to continue to build relationships and be another important piece of this tight knit CFR community!     #CFRFamily     Strength/Skill Work – 20 minutes   *Attention!  This is designed to not just lift heavy but to get better at a certain skill.  If you currently do a scaled version of toes to bar, this is your chance to work on the next version up.  If you just get your knees up, time to extend those legs and reach for the bar.  If you currently do toes to bar, try to go unbroken or complete them strict!   5 sets of: Front Squat x 3 reps (off the rack – increasing to a 3 rep max for the day)Rest 60 secondsStrict Toes to bar x 7 reps (no kipping)Rest 60 seconds   Repeat 4 more times…   *Scale Strict toes to bar with kipping toes to bar, knees to elbows or knees over parallel. *For safety, use a rig for...
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7
Nov

W.O.D. and Endurance Tuesday 10/10/17

Your newest CFR Coach! Landon Sullins       I grew up on a 500 acre ranch in a small town called Valley Springs in Arkansas. I was raised by a single mother who worked hard every day at multiple jobs to make sure I could participate in athletics and really enjoy a care free life. It is because of her hard work and relentlessness that I am who I am.   My athletic background is in basketball and baseball. I excelled at both during high school and ultimately decided to play baseball in college. I played at Arkansas Tech University for 4 years, a mid- sized Division II school. During my time there we set many school records as a team. As for me personally, I was all-conference twice, all region twice, nominated for a gold glove once, and my last year I was named an All-American. I also am in the top 5 in our records books for games played, RBIs, career hits,  and several other categories. I do not pretend that this was all my own doing, it was not. I was most definitely blessed with ability that I cannot provide for myself, but can only come from above.   The most important part of my time at Arkansas Tech is meeting my wife, Amy. Many of you know her because she also works out here. After college we moved to Texas for her to complete grad school. We thought we would be in Texas forever, but...
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7
Nov

W.O.D. Monday 10/9/17

If you haven’t voted, and you know there’s something special going on at CFR, we are FINALISTS for the BEST CROSSFIT GYM in 417.  Please take 30 seconds and VOTE FOR US right here, and then share this link with your family and friends as well!  VOTE HERE – http://www.417mag.com/Best-of-417-2018/#/gallery?category=1196645 We would be honored to win something like this, as it’s our first year entering this competition, and we have worked very hard to make this a place where you can have several offerings for no extra charge and get far more than a workout, but more importantly have a tight knit, positive family as well. We’re not looking for a popularity contest here, but want you to vote not because you belong but because you believe in what we’re doing. We hope to continue to positively affect all of Southwest MO and beyond. SO grateful for the help…  #BestOf417 #YouChoose     Reminders this week-   NEW Noon class now available Mon, Wed, and Fri!  (no childcare)  Don’t forget about our 7:30PM class, available All week as well. Therapeutic Massage ALL DAY Mon and Wed at gym- Set up appt with Andy or Sarah by calling 732-5433, OR just find Andy on Monday at the back of CFR prepared to work on any ailments pre or post workout.  $1 a minute. FREE Mobility class Mon/Thur at 8:30AM and 5:45PM with our onsite Physical Therapist – “Like” HavenRx on Facebook for info and education Meal Prep order due Sunday night and Tuesday night for...
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7
Nov

Hero W.O.D. and Skills Saturday 10/7/17

Please Share with Friends!    For ANYONE looking to get into Crossfit!  While CrossFit Republic is set up tomorrow at the Pumpkin Daze Festival in Republic (Saturday 10/7)…   ANY NEW SIGNUP tomorrow and tomorrow ONLY, will get… ✔️25% OFF first month’s membership ✔️FREE month of unlimited yoga (8-10 sessions) ✔️FREE nutrition consultation including progress pics and measurements   If you can’t make it to Pumpkin Daze, you can call us at 732-5433 to still take advantage of this deal!   Beyond that, we will have several other raffles for EVERYONE, valued at almost $1,600, listed below that anyone can take a swing at!   ????6-month CFR Membership $5/ticket (valued at $930)   ????3-month CFR Nutrition Coaching PLUS 1st Phorm Supplements $5/ticket (valued at $450)   ????1-month CFR Membership (with 6 or 12-month agreement) $1/ticket (valued at $155)   ????Row your way to a FREE month! Anyone that rows is eligible to win! 20 CALORIE ROW FOR TIME! Drawing at end of day.   Take advantage of all of these deals while you can! Saturday HERO WOD and Skills Class  The first Saturday of each month we complete a Hero workout to honor the lives of our fallen soldiers and the sacrifices they and their families have made fighting for our country and defending our freedoms. These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout.  Plan accordingly.  If you find that you are feeling sorry for yourself during the WOD, get your...
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7
Nov

W.O.D. Friday 10/6/17

FYI that Saturday is Pumpkin Daze in Republic!  Very similar to any other festival such as “Apple Cider Days”,  this shoulder to shoulder celebration is on Main St in Republic.  CFR will have 3 booths set up from 8-5PM that includes us, our Physical Therapist Chance Martin, and also Supplement Superstore, where up to 13K people are said to come through there!  We’ll be having some giveaways and raffles, as well as a 1 day only 25% off your first month with a month FREE of yoga for any new signups. So tell a friend! Come hang out and see us and make some time to enjoy all the other festivities!  Here is a link for the fun details!  http://republicpumpkindaze.com/     *Coaches – please give the class plenty of time to warmup to this heavier starting weight   Strength – 15 minutes   Back Squat   5 – 5 – 3 – 3   *On the sets of 5 aim to use approx 75-80% of your 1 rep max.  On the sets of 3 aim to use approx 80-85% of your 1 rep max. *If you do not know your 1 rep max back squat, please find a weight for your 5 reps that is uncomfortable by reps 2 or 3 of your sets so you can push through. On the sets of 3,  your rep 1 should be difficult making the set very tough.   Interval Conditioning – 20 minutes   250m row for time, 4 sets.   Between each time trial,...
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