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1
Jan

LAST DAY FREE! W.O.D. Saturday 1/2/21

CONDITIONING WOD – 24 MINUTES Each movement you will spend 40 seconds completing work and then 20 seconds of rest, then rotating to the next movement immediately, continuously for 24 minutes for total reps. If you are new or need to scale based on how you feel, consider stopping at any point and resting a couple movements OR only completing 2-3 rounds total OR reducing intensity at any movement to ensure you make it entirely through the workout!This is a place of fitness for everyone! 4 rounds, rotating through for total reps of… 40 seconds on/20 sec off Calorie Machine 40 on/20 off Ball Slams 30/20 40 on/20 off Calorie Machine 40 on/20 off Burpees 40 on/20 off Calorie Machine 40 on/20 off Abmat Situps Post your name and total reps/cals achieved!
31
Dec

HAPPY NEW YEAR & FREE WEEK W.O.D. Friday 1/1/21

ATHLETE SPOTLIGHT FOR DECEMBER! Name: Erika GiffordHometown: White Oak, PAAge: 40 When did you first start training at CrossFit Republic? I think almost exactly three years ago. Tell us about your sports & fitness background: I was always pretty active growing up. I did bowling, tennis, and softball. In high school and first year of college, I focused more on color guard and winter guard. In college and grad school, I did a ton of different group fitness classes – everything from cycling, step aerobics, body combat, body pump, boot camps, etc. Then after grad school, I dabbled in body building for a few years. How did you first get exposed to CrossFit?After I had my kids, doing at-home workouts worked well for me for a while. I struggle with anxiety and depression, and after I had Mason 4 years ago, I was also struggling with PPD. I knew I needed, and wanted, to have a community of supportive people and friends, and at home workouts alone weren’t giving me that. I looked online and found CFR and reached out to the owner Macy Mitchell to get more details since I’d never really done CrossFit before. He was amazing and encouraging and answered all my questions. I started off very slow with the “Learn to CrossFit” class and gradually built from there. I immediately felt welcomed and the hole in my heart started to fill again, because this place has everything my life was lacking, especially the amazing friendships I’ve...
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30
Dec

FREE WEEK! W.O.D. Thursday 12/31/20

*All Classes are open EXCEPT the 6:30/7:30PM WOD *No endurance workout today. Due to all the newer folks we will simplify today and complete just one workout together! *3 minutes on with 1 minute rest between in this 5 round workout. Score at the end is total reps accumulated across the workout. Weight on the Kettlebell and ball should be something that athletes could complete at least 25 repetitions unbroken when fresh. If on the fence, we can err on the lighter side in order to keep things moving. Strength should not be the limiting factor. THE WHYIn a workout like today, prescribing loads and variations that allow athletes, especially newer ones, to move for all three minutes each round is ideal. 5 Rounds for total reps:1 Minute Wall balls 30/201 Minute Kettlebell Swings 70/551 Minute Calorie Machine1 Minute Rest *Score is running total of all reps/calories WALL BALLSFingers UpOne way to keep the ball in a good position is to focus on where the fingers are pointing. With the hands underneath the ball, athletes fingers should be pointing up towards the ceiling. If the fingers point in any other direction than straight up, it means the ball is in a less than ideal position. If the ball drops or gets away from the body, the fingers will point straight ahead or down towards the ground. Keep them pointed where we want the ball to go. Surface AreaAnother thing that allows athletes to get the most out of each toss...
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29
Dec

FREE WEEK! W.O.D. Wednesday 12/30/20

Alright who is gonna join our CrossFit Republic Family?!Our next Learn to CrossFit class starts January 4th at 6:30 pm! If you can’t make it just call 732-5433 or visit crossfitrepublic.com and shoot us a message and we will get you plugged in! See you soon! #Fitness4Everyone#Results#Motivation#CFRFamily Conditioning WOD For Time, work up to 20-20 then back down:5-10-15-20-20-15-10-5 reps of…Overhead Stationary Lunges 75/55 R/L=2 OR Plate overhead for new athletesToes to Bar OR Abmat Situps for new athletes Option for anyone new for the Week Free –*Plate Overhead at any weight OR no weight and just complete stationary lunges.*Abmat Sit-ups instead of toes to bar Current members- scale toes to bar with either knees high as possible OR abmat situps OVERHEAD LUNGESWith barbell or plate overhead (or no plate), extend arms overhead locked out and complete lunge steps in place, with back knee always touching and then standing up with feet together to complete 1 rep. Each step counts as 1 rep. Scale range of motion as needed based on your abilities. If you cannot touch your knee, consider using a lighter weight overhead or no weight at all. ABMAT SIT-UPSHead UpIn the finish position of the sit-up, similar to the catch position of the row, it is common to see the shoulders and upper back rounded forward. As athletes sit-up off the ground, reaching their head up towards the ceiling will bring their shoulders down and back into a more neutral position. Knee PositionThe reason we use the AbMat...
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28
Dec

FREE WEEK! – W.O.D. and Endurance Tuesday 12/29/20

HOLIDAY SCHEDULE! -Thursday, Dec 31st New Year’s Eve – All Classes are open EXCEPT the 6:30/7:30PM WOD-Friday, 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)-Saturday, Jan 2nd – All Classes are open and on normal Saturday schedule Strength – 15 minutes Once you are warm, complete 3 sets of 7 bench press… each set is a score. DAILY MINDSET“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill Everyone hears things. Not everyone listens. Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now. What if we changed those efforts around.Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective. Listen not with the intention to respond, but with the intention to understand. Conditioning WOD – 12 minutes As many rounds + reps as possible in 12 minutes of…9 Hang Power Cleans 155/10512 Ring Pushups Or Push-ups for new athletes15 Deadlifts 155/105 GENERAL The hang power clean comes from just anywhere above the knee, while the power clean will come from the floor Athletes can expect to perform 3+ rounds if the right weights and variations are chosen BARBELL We’ll choose the barbell weight today...
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27
Dec

FREE WEEK – W.O.D. Monday 12/28/20

***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 emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. “What the heck did I do today?” This is because “movement” does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water. This quote urges us to recognize the difference between the two. Are we are we in motion, or are we in action? Conditioning WOD – 30 min cap*As this is the start of the free week for people to try CFR, there will be variations to the workouts so our current members can still get a challenging workout as well For Time: *you may choose run/row/bike/ski 800m run,1000/800m row, 2400/1800m Bike, OR 800/600m...
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25
Dec

FREE W.O.D. 8/9/10 Saturday 12/26/20

The trial GRIT Bootcamp was a HUGE success! As we enter the New Year, we’ll start our first 6-week cycle! January 4th at 10am with childcare available, sign up now! It’s only $100 for CFR members and $175 for non-members. If non-members joined CFR, they could essentially have a CFR membership AND bootcamp membership for the same price of a non-member!This bootcamp will include (if chosen) a substantially discounted rate for nutrition coaching, contact for details! Sign up here! https://bit.ly/38oQr6Z GRIT #Bootcamp #NewYear #Motivation #Resolution #CrossFitRepublic DAILY MINDSET“Give more. Give what you didn’t get. Love more. Drop the old story.” We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes  like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition. When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains. Do you hold onto something from the past? Can we reframe the mental dialogue? Conditioning WOD – 25 min cap 4 Rounds For Time:30/24 Calore Row OR 21/15 Cal Bike or Ski30 Wallballs (20/14)30 Ball Slams 30/20 WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION We’re...
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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