WOD

Refer A Friend

Invite A Friend To Check Us Out!
21
Jul

W.O.D. Monday 7/22/19

DAILY MINDSET “We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson “Satisfied” feels like a dangerous word. As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword. We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next. The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go. Strength- 9 minutes Every 90 seconds, building in weight, complete 1 rep hang squat clean thruster (7 total reps of a hang cluster) Conditioning WOD With larger classes, have a running clock set at 30 minutes and stagger heats by 8 minutes (heat 2 at 8:00, heat 3 at 16:00, etc) For total time… 21-15-9 cals of… Row Calories Bike Calories Directly Into… 21 Hang Squat Clean Thrusters 135/95 GENERAL One part cardio, one part barbell Athletes will complete all calories on the machines before moving to the hang clusters Looking for the workout to take...
Read More
19
Jul

W.O.D. Saturday 7/20/19

DAILY MINDSET “Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise. The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times over to being a critical component of success. What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one. Conditioning WOD 2 Rounds for time of… 800m run 60 Kettlebell Swings 55/35 40 Pull-ups KETTLEBELL SWINGS & PULL-UPS Choose weights/variations that allow you to complete each set with no more than 3 breaks LOGISTICS If Unable to Run: 1000 Meter Row 800 Meter Ski 28/20 Calorie Bike KETTLEBELL SWINGS Knees As we load up for the kettlebell swings, we want the knees to be unlocked without bending too much. Rather than squatting the weight down, we want to hinge by sending the weight back. In this position, this shin will be pretty much vertical. Hips The kettlebell swing is a hip driven movement. The Russian Kettlebell Swing is a great way to feel out using mostly the hips. Only having to get the bell to eye level in...
Read More
18
Jul

Benchmark W.O.D. Friday 7/19/19

DAILY MINDSET “Culture eats strategy for breakfast.” -Peter Drucker In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything. The same is true for us as athletes. We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart. Our character is our back bone. It won’t be our strategy that we fall back to in round 4 of “Nancy”. In our darkest hour, where we need it the most, we will fall back to something far deeper. Our character. Our purpose for doing what we do. Cultivate that, and everything else falls into place. Strength – 15 minutes Find a heavy 1 rep overhead squat Benchmark WOD – “Nancy” 5 Rounds for time of… 400 Meter Run 15 Overhead Squats 95/65 GENERAL Completing a Classic CrossFit benchmark workout today OVERHEAD SQUATS Choose an overhead squat weight that you can complete in 1-2 sets each round If you’re on the fence, lighter and unbroken is the better option If unable to overhead squat, front squats are the next best option RUN If unable to run: 500 Meter Row 28/20 Calorie Bike OVERHEAD SQUATS Everything Up Our only thought today on the barbell is “up”. Even as we are squatting down, the focus is...
Read More
17
Jul

Team Conditioning WOD, Endurance and GOAT workout 7/18/19

*Today the team and Endurance workout will be the same workout. Team workouts are some of our best days at the gym because not only the challenge but the camaraderie! Be here and continue to help the community of CFR thrive through a fun workout. DAILY MINDSET “Don’t bunt. Aim out of the ballpark.” – David Oglivy One of the most dangerous things we can do in life is to dream too small. When we dig to the root of what causes this, we find that it’s fear. We can convince ourselves that it’s too big of a goal… that it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe. So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences. TEAM AND ENDURANCE WOD – 30 minutes Teams of 3 As many rounds + reps as possible in 30 minutes of… 12/9 Calorie Bike 10 Medicine Ball Squat Jumps 30/20 5 Power Clean and Jerks *one full round then switch – see details below 1st 6 Rounds: 95/65 2nd 6 Rounds: 115/85 3rd 6 Rounds: 135/95 4th 6 Rounds: 155/105 Partners cycle...
Read More
16
Jul

W.O.D. Wednesday 7/17/19

Strength – 15 minutes Build to a Heavy: 1 Pausing Front Squat + 1 Front Squat FRONT SQUATS Grip & Elbow Difference Coming out the rack for our front squat strength portion, we can differentiate our grip and elbow position from the thruster. Since the bar is staying on the shoulders the whole time here, we can afford to let the bar sit way back in the fingertips as the elbows actively press towards the ceiling throughout the movement. Starting Each Rep From the beginning of our strength portion, let’s treat the initial lift out of the rack as the first rep. Rather than un-racking the weight without much thought, we can approach it like it counts. Make sure both feet are underneath the bar, the bar is racked solid on the shoulders, and the core is locked down. If we can get in the correct position from here, we don’t have the readjust as we step back. We are simply ready to go into the first rep after we step away. 15 minutes to gradually build to heavy complex Use buddies on the rack to hold each other accountable to the 2 second pause on the first rep DAILY MINDSET “There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek Listening is a skill. To not “hear” the words of another, but to truly be in the moment. To listen sincerely. Most listen with the intent to reply. That is, as the other...
Read More
15
Jul

W.O.D. and Endurance Tuesday 7/16/19

DAILY MINDSET “Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus When something goes right, we’re relatively quick to point actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, using external events as excuses. A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves, beat ourselves up, or throw a pity party. The purpose is that it gives us options. When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path. Responsibility is a weapon. Conditioning WOD – 20 minutes As many rounds + reps as possible in 4 minutes of… 27 Hang Power Cleans 95/65 27 Bar over burpees 27/21 Calorie Row Rest 4 Minutes As many rounds + reps as possible in 4 minutes of… 21 Hang Power Cleans 115/85 21 Bar over Burpees 21/15 Calorie Row Rest 4 Minutes As many rounds + reps as possible in 4 minutes of… 15 Hang Power Cleans 135/95 15 Bar over Burpees 15/12 Calorie Row GENERAL...
Read More
14
Jul

W.O.D. Monday 7/15/19

What is this CrossFit thing?! The next LEARN TO CROSSFIT cycle is about to restart for all new members! No extra cost and first class is FREE!😳 When: This Monday, July 15th 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 Strength – 20 minutes Deadlift – Build to Heavy Sets of 3-2-1 DEADLIFT We have a long 20 minutes to build to our heavy sets of 3-2-1 The set of 3 will take the longest to get to Take about 8-10 minutes to warmup and build to the heavy set of 3 Take about 5-6 minutes each to build to the heavy sets of 2 & 1 As coaches, this is our best chance to see and correct the deadlift with each athlete DAILY MINDSET “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear If someone has 10 coins, are they rich? Let’s say no. What if they have 100 coins. Probably not. What about 1,000 coins? There is a tipping point. A number where our answer changes to yes. A single coin, that...
Read More
12
Jul

BRING A FRIEND(s) FREE Saturday 7/13/19

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 15th at 6:30PM! 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, comes 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. Conditioning WOD *Coaches- please use this time to share the mission of the gym, treat the class as a soft version of a Learn To class, and introduce all new faces! 3 Rounds for time of… 400m Row/Run/Ski (changes each round) 30...
Read More