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28
Jun

W.O.D. Saturday 6/29/19

DAILY MINDSET “The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more.” – Tony Robbins There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that act of finally accomplishing the goal is the ultimate. Despite the achievement being full of excitement, it’s not what we value the most. It’s the icing on the cake. The reason being – achieving a goal is not directly related to finding what we know as “fulfillment”. A dopamine hit comes when we win, hit the goal, or get the promotion. But the fulfillment, the ever lasting feeling of satisfaction, is found in the process. The act of becoming something more. It’s the obstacles we overcame along the way. The deep relationships we forged with others. It’s the trials and tribulations, and the lessons learned. The early mornings, and late nights. The purpose of a goal is not to achieve it. The purpose of a goal is to become a better version of ourselves. Where we find excitement from the achievement, we find fulfillment in the journey. Strength – 12 minutes BACK SQUATS After a solid warmup, start the 12 minute clock and Back Squat 3 sets for load: #1: 6 reps #2: 6 reps #3: 6 reps 3 working sets of 6 today Athletes have the choice of building or staying at the same weight across Take 3-4 warmup sets before you...
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27
Jun

W.O.D. Friday 6/28/19

DAILY MINDSET “You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe Cue, craving, response, reward. In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions. A large part of the above is the final piece – the reward. We can be reward oriented creatures. Which in all reality is not a bad thing. We find ourselves in trouble however, when it is the only thing. The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least. Potentially even, “do nothing for us”. We’ll know who it is when we see them. How we act inside that moment is the reality of our character. 2012 CrossFit Games Chipper (In this chipper, the athletes had all bars preset. We will not. One bar, load and unload accordingly) 25 minute cap For time: 10 Overhead squats 155/105 10 Box overs 24/20 10 Thrusters, 135/95 10 Power cleans 205/125 10 Toes to bar 10 Burpee Ring muscle-ups 10 Toes to bar 10 Power cleans 10 Thrusters, 10 Box overs 10 Overhead squats *One bar only, unless scaling a certain movement. Loading and unloading the bar is part of the workout *Scale Ring Muscle ups 1:1 with burpee bar muscle ups or 1 burpee + 2 chest to bar or pullups per ring muscle up
26
Jun

W.O.D., Endurance and GOAT Workout Thursday 6/27/19

DAILY MINDSET “No one was ever wise by chance” – Seneca This quote teaches us that wisdom doesn’t come by chance. Events that can lead to wisdom can, but to actually digest the information with an open mind to become better, to become wiser, takes effort. Take two individuals for example, who are taking a hike in the woods. The first trips over a root, and after the stun, kicks the root in frustration and walks away. The second trips over the root, refreshes themselves to scan the path ahead, and moves forward now paying closer attention to the ground in front of them. One took the effort to learn from it, one did not. Wisdom isn’t by chance, but it is by choice. Which root will you trip on today? And what will be our reaction? How can we turn this “mishap” into an actionable step going forward? Benchmark Conditioning WOD – 30 minutes On a 30 minute running clock, complete… 0:00 – 15:00 Benchmark WOD “Diane” for time21 – 15 – 9 reps of…Deadlift 225/155Handstand Pushups *RX of HSPUs is either 25s and abmat or flat ground.*Scaling HSPUs – stacked abmats OR DB Push Press 50/35s then into… 15:00-30:00 You must take 2 attempts at 50m sled push within the 15 minute allotment – slowest sled push is score for the day *There are 4 sleds, please get them all out *Weight added to the 80lb sled would be RX Men – 6-45s = 270lbs RX Women –...
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24
Jun

W.O.D. and Endurance Tuesday 6/25/19

Strength – 16 minutes Build to Heavy Hang Squat Snatch Single *Athletes – based on your squat snatch form and/or mobility, you may hang snatch then overhead squat or just hang power snatch to help you develop your hang squat snatch form over the course of this strength portion and the workout as needed 15 minutes to build to a heavy hang squat snatch from the floor Each rep begins with a deadlift, then the rep is taken from above the knee As coaches, this is the best time to make positive change in the hang squat snatch Coaches- work your way around the room, starting with athletes who may be newer or need more attention to their form First half is lighter technique work, add more weight in the second half if things are looking good DAILY MINDSET “I don’t like that man. I should get to know him better.” – Abraham Lincoln Perspective is everything. In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives. 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...
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23
Jun

Team W.O.D. Monday 6/24/19

Who wants in?! 🤷‍♂️🤷‍♀️ The next LEARN TO CROSSFIT cycle is about to restart for all new members! No extra cost and first class is FREE!😳 When: Monday, June 24th at 6:30pm! Come join other new members or those interested just like yourself, and see what CrossFit Republic is all about, learn the fundamentals, build a foundation, and get your fitness journey started on the right foot! We’d love to have you join the CFR family! 🎉 Visit www.crossfitrepublic.com or call 732-5433 for more info! #FirstClassFREE #LearnToCrossFit #YourTimeIsNow #Fitness4Everyone #Results #CFRCommunity DAILY MINDSET “You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer “Win the morning, win the day” is something we’ve all heard once or twice before. It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits. Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom. Team Conditioning WOD – 25 minute cap For Time (Teams of 3 | 25 Minute Cap): 200/140 Calorie Bike Directly Into… 50 Toes to Bar 50 Box Overs 24/20 50 Thrusters 95/65 50 Toes to Bar 50 Box Overs 50 Thrusters 115/85 50 Toes to Bar 50 Box Overs 50 Thrusters 135/95 GENERAL In this team of three workout, one...
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21
Jun

BRING A FRIEND(s) FREE W.O.D Saturday 6/22/19

This Saturday is Bring(s) A Friend FREE at the 9 and 10am class, which also means the Learn To CrossFit cycle starts over this Monday night as well! 💥 Show your friends around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free! Reminder that the “Learn To” Crossfit starts that very next week on Monday the 24th at 6:30pm, to make it an easy transition for anyone! Newbies don’t have to be here on Saturday, but it’s just another opportunity for them to try us out! To inquire just call 732-5433 or go to our website at www.crossfitrepublic.com! Hope to see some new faces! #BringAFriend #CFRCommunity #NoRegrets #LifeTogether #LearnToCrossFit DAILY MINDSET “It’s not how much we give, but how much love we put into giving.” – Mother Theresa Imagine we’re moving. And we have two friends, who both extend an offer to help. The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning. Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help? We would choose the second friend. But why? If we...
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20
Jun

W.O.D. Friday 6/21/19

Bring a Friend(s) FREE Saturday! 🎉 No matter who you are, whether you have a friend at CrossFit Republic or not, you’re invited to come try a FREE class on us! 9am or 10am classes with childcare available, come enjoy a simple but challenging workout and get a taste of the positive environment we have at CFR! PS. If you like it, our new “Learn to CrossFit” cycle starts this coming Monday the 24th! Perfect opportunity to start your fitness journey! For more info visit www.crossfitrepublic.com #Fitness4Everyone #FREE #BringAFriend #NoRegrets DAILY MINDSET “Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius It isn’t what we say that defines us, but instead what we do. In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is right and wrong. The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it. Strength/Conditioning WOD – 21 minutes 7 Rounds, On the 3:00 21/15 Calorie Bike 5 Hang Power Cleans (unbroken) Build in Weight Each Round. Score is your best 5 rep hang power clean within the time interval. Post Times and...
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19
Jun

W.O.D., Endurance, and GOAT Workout Thursday 6/20/19

DAILY MINDSET “The best way to predict the future is to create it.” – Peter Drucker We talk often of disregarding the leaderboards. To disregard what the competitor to the left and right are doing. To focus on our game – our approach – our strategy. To be the Racehorse. The reason behind – to master, with complete ownership, ourselves. We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset. We can interpret the quote in two ways above, when applying to our situation: 1) We can believe that our future is that final leaderboard spot. 2) Or we can believe that our preparation, focus, and execution is our future. Conditioning WOD – 25 min cap 5 Rounds for time of… 18 Toes to bar 16 Alt. KB Snatches R/L=2 70/55 14 Single Arm KB Overhead Stationary Lunge R/L=2 70/55 *KB Snatch must touch ground each rep *Use a lighter KB or DB if scaling needed for snatch and lunge Coaches – please work on punch of the palm with the KB snatch with athletes CFR Endurance WOD – 30 minutes As many rounds + reps as possible in 30 minutes of… 200m Run (10m=1 rep) 10 Toes to Bar 20/15 Cal Row 10 Alt. DB Snatches R/L=2 35/20 20 Single...
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