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3
Sep

W.O.D. Wednesday 9/4/19

DAILY MINDSET “If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt. We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about. Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work. This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of. Conditioning WOD – 25 minute cap 4 Rounds for time of… 400 Meter Run 20 Dumbbell Hang Clean and Jerks (50/35) 15 Pull-ups GENERAL One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout Looking for distance, weights, and variations that enable athletes to complete this workout in the 16-24 minute range DUMBBELL HANG CLEAN & JERKS Using a single dumbbell for the dumbbell hang clean and jerks Switch arms every 5 reps...
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2
Sep

W.O.D. and Endurance Tuesday 9/3/19

***No endurance today! All athletes jump into the team workout and have some fun! DAILY MINDSET “I don’t like that man. I should get to know him better.” – Abraham Lincoln Perspective is everything. A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance. And we talk. And we strike some common ground. And we understand. And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way. Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better. Team Conditioning WOD-30 min cap Teams of 3 For Time : 100/70 Calorie Row 100 Box Overs (24/20) 100 Power Snatches (95/65) 10 Rope Climbs (15′) 100 Power Snatches (75/55) 100 Box Overs (24/20) 100/70 Calorie Row GENERAL One athlete works at a time in this big down and back chipper workout Teams can split the reps as they see fit, with one athlete working at a time There is a 30 minute cap on this...
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1
Sep

9am and 10am class only! Labor Day W.O.D. Monday 9/2/19

DAILY MINDSET “One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Or when another randomly buys the next person in line behind them their coffee as they stand in line. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous? If kindness is contagious, we just need to start the chain. Conditioning WOD – 25 minutes As many rounds + reps as possible in 25 minutes of… 30 Kettlebell Swings 70/55 30 Push Presses 115/85 21/15 Calorie Bike 30 Toes to Bar GENERAL Going light and long in this chipper style workout Looking to choose weights and variations that allow you to complete 2+ rounds KETTLEBELL SWINGS & PUSH PRESSES These should be relatively light to moderate weights that athletes could complete unbroken when fresh Within the workout, athletes should be able to complete each of these within 3 sets BIKE If unable to bike due to large group, row or ski same cals will still be RX today: 21/15 cal Row or 21/15 cal ski erg Equal Calorie Ski Erg TOES...
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30
Aug

W.O.D. Saturday 8/31/19

DAILY MINDSET “I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis Immediate gratification feels good. Whether that be a linear progression on the barbell, the steady climb in raises, or anything between, we enjoy seeing the forward progress. Yet, we know this isn’t always the case. As the stonecutter hammers away, he sees nothing. No progress. He likely loses count, falling numb to any thought aside from… the next blow. And he returns back to this blow with full focus, in full faith of the process. And low and behold, it does split. But there’s no warning, no indicator, no way to tell when it’s about to go. It just goes on that hundred and first blow. This is often how life unfolds for us. We want the immediate gratification of seeing the cracks in the stone, getting closer and closer. Yet, with one eye focused on the endstate, looking for those cracks, we are leaving only eye for the process. We aren’t truly in the moment, making that next blow, our best blow. Regardless of how yesterday went, the day before, or even how our day today is going – we have the chance to make our next strike, the best...
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29
Aug

W.O.D. Friday 8/30/19

DAILY MINDSET “If life changes from the outside in, life ends. If life changes from the inside out, life begins.” It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us. Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are? It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to. A change on the inside reflects on the outside. Never the other way around. Conditioning WOD – 25 minutes As many rounds + reps as possible in 5 minutes of… Buy-In: 35/25 CalorieBike Max Rounds of “The Chief” (135/95) Rest 5 Minutes As many rounds + reps as possible in 5 minutes of… Buy-In: 25/18 Calorie Row Max Rounds of “The Chief” (155/105) Rest 5 Minutes As many rounds + reps as possible in 5 minutes of… Buy-In: 15/10 Calorie Ski Erg Max Rounds of “The Chief” (175/125) 1 Round of “The Chief”: 3 Power Cleans 6 Push-ups 9 Air Squats GENERAL Three fast paced 5-minute intervals, with 5 minutes of rest between Each interval starts with a buy-in that only happens once Following the bike, athletes will complete AMRAP rounds of “The Chief” 1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9...
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28
Aug

W.O.D., Endurance, and GOAT Workout – 35 min cap

ATHLETE SPOTLIGHT FOR AUGUST! Name: Ashley Stocker Hometown: Republic, MO Age: 29 When did you first start training at CrossFit Republic and what brought you to CFR? I originally started at CrossFit Republic in October of 2014 but after having my son in November of 2015, I quit going. I started back up in November of 2017. I had friends who kept talking about how awesome it was, so I gave it a try and have been hooked since! Tell us about your sports & fitness background: I played multiple sports as a kid but never anything in HS. I was always active at a regular gym but nothing like CrossFit. How did you first get exposed to CrossFit? My brother and sister in law had been going and all their talk made me curious to give it a try! What was your first workout and how did it go? I’m not 100% on the very first workout but one close to was the Hero Workout called “Kalsu”! It scarred me! I only used 55lbs and even scaled the burpees! I’m surprised I came back after that one! Haha Favorite Movement/Least Favorite Movement: My favorite movement is probably cleans and push jerks and my least is snatch. What class time do you typically come to? Noon class is my jam! What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? I have definitely seen a change in my strength! My go-to weight...
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27
Aug

W.O.D. Wednesday 8/28/19

DAILY MINDSET “An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton Picture a giant flywheel. It’s at rest, and we are going to manually start it. To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more. By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort sled push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever. We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start. There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”. Strength – 16 minutes Build to Heavy Snatch Complex of… 1 Power Snatch 1 Overhead Squat 1 Squat Snatch SNATCH COMPLEX Group athletes into teams of 3 to reduce the number of bodies moving at once, better allowing coaches to see and correct movement This is the best time to correct these movements, as it is a more...
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26
Aug

W.O.D. and Endurance Tuesday 8/27/19

DAILY MINDSET “I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen Imagine generalizing our lives into two categories: Urgent things, and important things. Urgent things are responding to text messages, emails, and putting out small fires throughout the day at work, home, and everywhere in between. Important things are starting the journey we’re been putting off for 5 years. Time is absolutely escaping us. We know we have limited time here. But too often, our actions don’t fall in line with that understanding. We get distracted by the things that truly aren’t important. And at the end of a day, we may find ourselves questioning, “what the heck did I do today? What did I actually accomplish?”. Not a single person here hasn’t had that feeling. It’s good of us to recognize that we naturally default to the “urgent” things. They create the illusion of being more pressing, or worse, more “important”. But we know that’s not the case. Yet, we still allow ourselves to fall victim to the habit. The truth is that the above won’t change on its own. We have to work hard… very, very hard… to put the important things first. But if we can cultivate that ability, to put first things first, every day will have purpose. Let’s make that our aim. Conditioning WOD – 30 minute cap On the 10:00 x 3 Rounds: 200m run 25 Toes to Bar...
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