WOD

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... Read More

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... Read More

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... Read More

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... Read More

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,... Read More

Reminders –  VOTE HERE for CFR as the Best CrossFit Gym in 417!   http://www.417mag.com/Best-of-417-2018/#/gallery?category=1196645 FREE mobility class Thursday at 8:30am and 5:45pm with our Physical Therapist  “Like” Haven Rx on Facebook for updates and consistent education! CFR Yoga at 10:15am – bring a friend!   For newbies -Endurance is offered every Tue/Thur during daily WOD! Typically a different written workout with longer timeframes, lighter weights, with added running or rowing. Today we will be combining both workouts.   Conditioning and Endurance WOD – 40 min cap   For time, ascending and descending through the movements. *10, 20, 30, 40, 50, 100, 400, 100, 50… and so on… Do not repeat the run. 10 Alt. Single arm KB Clean & Jerk  70/55  R/L=1rep20 KB Goblet Reverse Lunges 70/55 R/L =1rep30 Deadlifts 185/13540 Ring Pushups50 Wall Balls 20/14100 Double Unders400m Run with Plate 45/25   *Ring Pushups – RX you must have a box under feet to get body parallel to ground. Scale by increasing incline with body for pushups OR complete hand release pushups *Scale Double Unders with 2:1 singles OR 1:1 bar hops OR 1:1 Line jumps

NEW CLASS TIME!  As of next week, Monday the 9th, we will adding a NOON class on Monday, Wednesday, and Fridays on a trial basis!  If this class works best for you, show your support so we can keep it around for the long haul!  PS. Don’t forget about our 7:30PM classes as well, Mon-Fri! Conditioning WOD – 35 min time cap   *Coaches split athletes in 2 groups for each of the WODs to accomodate rowers.  When an athlete finishes 1 workout they move into the next one immediately.   For time…   WOD 1 21-15-9 reps of… Handstand Push-ups  CompRX-Strict HSPUs  Squat Snatch 115/75  Comp RX 135/95   Immediately into…   WOD 2 21-15-9 reps of… Box Jumps 24/20  Comp RX 30/24 Calorie Row   *Handstand Pushups CompRX/RX – 25s & Abmat *If rowers are all taken when needed, sub cal row with 1:1 burpees or 1:1 KB Sumo Deadlift highpull 70/55     *Scaling – Squat snatch can be scaled with either lighter weight to practice the movement or a power snatch and then overhead squat each rep HS Pushups – You can scale by stacking abmats and still go inverted limiting range of motion or use a strict DB shoulder press  50/35 OR barbell 115/75  

Our next cause! This October, during breast cancer awareness month, we are proud to partner with the Bright Pink to provide women tools for detection and prevention of breast cancer! Every 3 check-ins will help provide 1 woman access to a breast cancer risk assessment! The hashtag this month is #breastcancerawareness Bright Pink is a national non-profit focused on saving young women’s lives through the prevention and early detection of breast and ovarian cancer. Bright Pink’s innovative programs educate and equip young women and their doctors to assess their risk for breast and ovarian cancer, reduce their risk, and detect these diseases at early, non-life-threatening stages. If you want to learn more about Bright Pink, you can check them out at https://www.brightpink.org/   Thanks for encouraging everyone to check in for women’s health!   Strength – 15 minutes   Push Press 5 – 4 – 3 – 2 – 1 reps *Increasing in weight as you go, post your 4 rep, 2 rep and 1 rep scores on board.       Conditioning WOD – 16 minutes   Starting at 0:00, on the 4:00 x 4 Rounds, complete…    3 Variations based on ability level   RX 400m Run15 Barbell Facing BurpeesMax Push Presses 135/95 in time remaining   Scaled 1   400m Run 10 Bar Facing Burpees Max Push Presses 115/75 in time remaining   Scaled 2   200m Run 5 Bar Facing Burpees Max Push Presses 95/65 in time remaining   *If you need to scale anything further, just post the variation you... Read More