Our standard CrossFit class is where all the magic happens. Our proprietary programming offers the same benefits to brand new beginners and savvy veterans alike. We incorporate strength and conditioning principals in a manner that is sure to keep you guessing and hungry for more. Whether your goals are to lose 30 pounds or to compete at The CrossFit Games, our program is for you.
These workouts offer a different spin on Crossfit with our “boot camp” style with lighter weights, added running or rowing, and longer cardio sessions, without the detrimental effects of long distance training. Just show up, warm up with the class, and then the coach will get you started!
Mondays at 8:30am and Monday nights at 7:30pm, with childcare included, yoga takes place with a highly skilled, certified instructor who will lead you through a 45-60min session. No matter who you are, this is huge for your performance in everyday life, preventative injury, quality of life, athletic abilities, and overall health.
The fact that a barbell is an essential part of a CrossFit regimen and equally important as a strength and coordination builder, this 8-week program is built for those who want to put more focus into their Olympic lifting. You will work on specific barbell movements to help you piece together great lifting technique, conditioning with a barbell, and overall fitness.
At CrossFit Republic we offer therapeutic massage! Whether it’s a 5 minute or 60 minute session, it’s all about our members and offering quality service to meet all your needs. With our ever growing gym it increases the needs to relieve soreness, develop flexibility, treat old injuries, or just a time to relax, we now have Licensed Massage Therapists on site at $1 a minute, awaiting your appointment!
With access to our onsite Doctor of Physical Therapy and CFR member, FREE mobility classes are available each week. Every Monday at 6:00pm, our Physical Therapist leads you through various movements while educating you on the “why” so you can complete these same moves anywhere needed, to enhance your performance, range of motion, treat or prevent injury, and to be better at everyday life. Also available for cash based consultations and evaluations while at CFR.
At CrossFit Republic, we are all about making better athletes and giving you the knowledge to improve your skills. It is tough to spend enough time practicing and perfecting certain movements and skills in the fast-paced group classes or during a WOD, so for this reason, we have a weekly Skills Class.
Led by multiple CrossFit regional qualifier, past CF Games athlete and 400m Track and Field National Champion, this is a program created around your weaknesses and personal goals so you can constantly improve, focusing on items you may not have time or the skill levels to cover in normal classes. At the next level, it’s so much more than doing challenging workouts, but more about mental preparation, using a strategy for approaching a workout properly, and how to be the most efficient on maximizing your abilities with each movement, because every second counts.
If you are looking to lose fat, gain muscle and live a healthy lifestyle, your limiting factors go beyond exercise. Improper nutrition is what holds people back from reaching their health and fitness goals. With a team of certified specialists, we will help you dispel the common myths about nutrition and work with you to develop a nutrition plan that is unique to your personal goals. You wouldn’t take a road trip without a map. Don’t take this journey without a plan. See our nutrition coaches today!
Now offering training for the Special Olympics in powerlifting, the bench press and deadlift, for competitors who are at least 8 years old and have either an intellectual or developmental disability. This program is meant to be something fun and engaging, for anyone that fits this criteria, and a chance for them to compete and qualify for the Special Olympics, if they’d wish to try. Our doors are open for these athletes to join!
Mrs. Katie Cook, Physical Therapist, will be setting up shop at CFR on Tuesday/Thursday nights from 6-8pm to work with you and apply Rock Tape or conduct Rock Blading to those as needed, as she is RockTape certified!
RockTape works to decrease pain, decompress tissues, and increase muscle representation in the brain for improved performance. All of these results are achieved through skin receptors closely related to the brain that controls motor output.
CrossFit Republic FitKids is a 2x a week, ongoing fitness program designed to teach all kids good movement and keep them active and safe through a variety of fun activities, games and workouts, helping them become physically and mentally confident in their growing bodies.
The MamaStrong program is designed to honor the pre and postnatal athlete, by providing her with greater considerations and insight towards her fitness needs. As any mother would know, the body (physically and mentally) goes through some amazing changes during and after pregnancy…and these changes warrant special attention and adaptation in regards to movement and health.
We train for a healthy “whole life”. At CrossFit Republic we work with the body’s metabolic systems to get a more effective result. We train in a very specific range of intensity and heart rate that elevates our metabolism faster, higher and longer, even well after you have gone home and hit the showers. Even better, with our nutritional guidance we can activate your fat as fuel at a much higher rate than traditional training while still maintaining strength and muscle mass.
We educate our athletes in healthy, sustainable eating habits not diets. We believe in real food and plenty of it. It’s just a side benefit that most high quality food is nutrient dense. Imagine an eating plan where you don’t have to trick or deny yourself, instead you just ENJOY FOOD!
We train for health and performance and get to reap the rewards of a new lean and strong body. If you have a special situation or questions in general, please contact us, we are ready to help.
Our workouts regularly include a heavy multi joint functional movements. Moving heavy skeletal loads increase the production of the hormones that keep us young, build strong bones and strengthens connective tissues. This makes strength training vital for men and women in their 30’s, 40’s, 50’s and beyond, and not give up on feeling vigorous and capable.
At CrossFit Republic we train to get stronger in a highly organized and thoughtful way, using systems and protocols to ensure the best results in the safest conditions.
Athletic performance in sports has become more and more specialized and this created an unintended consequence. Our bodies are a system of systems that require varied and constant stimulus. Often specialized training neglects the basics of athletic movement of power generated at the core and transferred to the extremity.
Ever met a natural athlete? You know the person that picks up a sport after just a few tries. It’s not an accident that most of the greatest athletes were multi-sport athletes. Their sport didn’t make them great athletes, being a great athlete allowed them to excel at their sport.
This is why GPP (General Purpose Physical) training aka CrossFit in the off season produces outsized results later during sport specific training. The gains in baseline strength and efficient movement at speed with a high heart rate create a foundation that the athlete can build on while developing fine motor skills specific to their sport.
We have elite Crossfit athletes, trained collegiate scholarship athletes and high school level athletes in several sports. We can slightly modify our CrossFit program to help prepare specific areas of interest for a impact sport vs an endurance sport, but our core belief remains the same; developing the athlete to their true genetic potential will get them further to their sports goals.
Longevity (n): [lon-jev-i-tee] Lengthy duration of individual life. For some individuals, the desire of longevity gives them motivation to exercise regularly and eat healthy. CrossFit prioritizes health and fitness encouraging people to participate, to improve both the length and quality of life.
Greg Glassman, the founder of CrossFit puts it this way (paraphrased): if you had a scale, with pathological (sick) at it’s left, well in the middle and fit at the right. Since “well” sits between “fit” and “sick”, (think of chronic illnesses, not the flu), you have to pass through “well” before you ever get to “sick”. So the longer you can stay fit, the longer you stave off many pathological conditions.
CrossFit is for everyone. The workouts can be scaled for each person’s abilities. Age isn’t a factor, and quality of life may very well improve the older a person gets! Based on some basic research, CrossFit is for you!
Sound familiar? Between all the deadlifts, the squats, the box jumps, the multi-modal development of fitness across multiple energy pathways, the muscle endurance, and the strength, CrossFit appears to support all the pro-longevity factors listed above!