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29
Dec

FREE WEEK – W.O.D. Monday 12/30/19

To all those wanting to try CFR! 🎉A WEEK FREE!!!🎉 From Monday December 30 – Saturday January 4th, bring those New Year’s Resolutions to CrossFit Republic, and get a taste of what CrossFit is and our encouraging community that you have an opportunity to be a part of! No gimmicks, no commitment, we just want to give everyone access to the best fitness experience in the 417 area! 😍 Come to any of our nine daily classes, all 1 hour long, daily from 5AM through 7:30PM. You can come any or all days during this FREE WEEK! (class schedule link below) Beyond this, your next step can be a simple transition into our Learn To Crossfit class which then starts Monday, January 6th at 6:30PM! Join others just like you and learn the fundamentals and develop a foundation for an easy move into your CrossFit journey! 💪 Don’t hesitate, conquer your New Year’s Resolutions and NEVER LOOK BACK!” #Fitness4Everyone #Resolution #LearnToCrossfit #NeverSettle #BestOf417 #CrossFitRepublic ***COACHES – as this is the first day of the free week we are offering to anyone who wants to check out CFR, please ask for any new athletes to introduce themselves and then explain to them how we scale to your abilities and show them the alternative movements to complete for each workout! DAILY MINDSET “Never confuse movement, with action” – Ernest Hemingway “Busy work” is our mortal enemy. “Movement” here refers to taking care of the pressing and loud items in our day. The...
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27
Dec

W.O.D. and Extra Work Saturday 12/28/19

DAILY MINDSET “Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski The logical side of us can be a double-edged sword. It puts “can I do this” in a higher role of importance than “should I do this.” This “logical” side of us, driven by our neocortex brain, can often immediately lead us down a path of second guessing if the actions can even be completed. There will come a time and a place to consider those, but that would again be starting with the “what”. The actions to complete. As we have come to learn, we must always start with the “why”. As the quote says, “is this worth doing?” Before all else, question the why behind the action. And if there why is indeed there, we will find a way. The old-fashioned expression could not be more true – if there’s a will, there’s a way. That is true for every accomplishment out there. Coming down to two actionables: Do we have a clear and direct vision of where we want to go, and… How hard are we willing to work for it. There will be a moment today, tomorrow, or sometime this week where we’ll have an opportunity arise. In that moment, remind ourselves of the question the quote reminds us of. It’s not “is this even possible”. It’s, “is this worth doing?”. And we’ll go from there. Conditioning WOD – 25 min cap 3 Rounds: 30/24 Calorie...
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26
Dec

Benchmark Workout “Kelly” – Friday 12/27/19 – 40 min cap

DAILY MINDSET “You’re remembered for the rules you break.” – General MacArthur There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities. That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization. These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken. Benchmark Workout “Kelly” – 40 minute cap *Make sure to log your score or write this down, because YOU WILL SEE Benchmark workouts again, testing your fitness over time! 5 Round for time of… 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls 20/14 GENERAL “Kelly” is a longer, CrossFit “Girl” workout Times can range anywhere from the mid 20’s to close to 40 minutes We’re allotting a full 40 minutes for today’s simple triplet benchmark WALLBALLS The biggest thing to consider today is wallball weight This should be a weight that athlete can complete the 30 reps in no more that 3 sets With 150 total reps, going lighter...
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25
Dec

W.O.D. and Endurance Thursday 12/26/19

Just released for any family, friends and new members to trial CFR! 🎉A WEEK FREE!!!🎉 From Monday December 30 – Saturday January 4th, bring those New Year’s Resolutions to CrossFit Republic, and get a taste of what CrossFit is and our encouraging community that you have an opportunity to be a part of! No gimmicks, no commitment, we just want to give everyone access to the best fitness experience in the 417 area! 😍 Come to any of our nine daily classes, all 1 hour long, daily from 5AM through 7:30PM. You can come any or all days during this FREE WEEK! Beyond this, your next step can be a simple transition into our Learn To Crossfit class which then starts Monday, January 6th at 6:30PM! Join others just like you and learn the fundamentals and develop a foundation for an easy move into your CrossFit journey! 💪 Don’t hesitate, conquer your New Year’s Resolutions and NEVER LOOK BACK! #Fitness4Everyone #Resolution #LearnToCrossfit #NeverSettle #BestOf417 #CrossFitRepublic Strength – 15 minutes 5 Sets of pressing complex: 1 Push Press 2 Push Jerks PRESSING COMPLEX Athletes will have 15 minutes to complete their 5 working sets of pressing movements They have the option to build in weight or complete the same challenging weight across all 5 sets Before they begin their working sets, we recommend they take 2-3 warmup sets to get to their opening weight DAILY MINDSET “Every action you take is a vote for the type of person you wish to...
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24
Dec

MERRY CHRISTMAS!

MERRY CHRISTMAS! 🎄We have been blessed as a business and gym because of the generosity, kindness, integrity, and work ethic of our members, and are extremely grateful for you. CFR wouldn’t be what it is without the noble and kind-hearted character of our CFR community. Please continue to bless and serve others outside of the gym, how you have blessed us! We hope you have a Merry Christmas! Love, Macy and Jenn Mitchell
23
Dec

Christmas EVE W.O.D. Tuesday 12/24/19 – 35 minutes

*No endurance today! Everyone will be completing the same workout! For Time: 75/55 Calorie Bike 150′ Walking Lunge w/ plate 45/35 50 Toes to Bar 150′ Walking Lunge w/ plate 45/35 75/55 Calorie Bike GENERAL Working through 3 movements in this simple chipper workout Looking for this workout to take somewhere in the 18-25 minute range to complete BIKE *Run athletes in heats as needed. Send RX athletes first. Release every 6 minutes to ensure there are enough bikes If unable to Bike or aren’t any available at the end of the workout, complete one of the following: 1 Mile Run 2000 Meter Row WALKING LUNGE The walking lunge is completed with a 45/35 plate in your hands held however The back knee should hit the ground and athletes should stand to full extension between each step Set cones 25-ft. apart for athletes It will be 6 trips for a 25-ft. course
22
Dec

W.O.D. Monday 12/23/19

HOLIDAY SCHEDULE! Tuesday, Dec 24th Christmas Eve – All Classes are open EXCEPT the 7:30PM WOD Wednesday, Dec 25th Christmas Day – All Classes Closed Thursday, Dec 26th – All Classes are open and on normal schedule Friday, Dec 27th – No 7am Competitors’ Class only Tuesday, Dec 31st New Year’s Eve – All Classes are open EXCEPT the 7:30PM WOD Wednesday, Jan 1st New Year’s Day – Offering classes only at 9am, Noon, 4:30PM, 5:30PM, 6:30PM    *Childcare included at typical times (no noon childcare) Thursday, Jan 2nd – All Classes are open and on normal schedule Strength – 15 minutes Build to Heavy Single Thruster STRENGTH Athletes will have 15 minutes to build to their heavy thruster from the rack We have gone from the floor in the past, but today we’ll get a true feel for a heavy single thruster – as there is no need to clean the weight to the shoulder At the lighter loads, athletes can complete more than 1 rep in to get warmed up DAILY MINDSET “Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.” Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application. Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we...
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20
Dec

HERO W.O.D. Saturday 12/21/19

HERO WORKOUT Saturday 9&10am classes Each month we have an awareness event to honor and celebrate the lives of our fallen soldiers and the sacrifices they and their families have made, fighting for our country and defending our freedoms. 🇺🇸 If you would like to honor our fallen servicemen and women, please be at CrossFit Republic these particular Saturdays!💪 U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. “Abbate” For time… Run 1 mile (800m mark x 2) 21 Clean and jerk 155/105 Run 800 meters 21 Clean and jerk 155/105 Run 1 Mile