Workout of the Day

12/7/19
Saturday Surprise WOD!!

See you all at 9AM!!

12/6/19


709 BOX BRIEF!!


FREE Class Friday is TOMORROW!!!!
Bring in friends and family for FREE to any of our scheduled classes!!!!
No experience needed!!!


Partner WOD* (AMRAP 30)
150 meter row, 1 burpee box jump,
150 meter row, 2 burpee box jumps,
150 meter row, 3 burpee box jumps
*In a “you go, I go” style

12/5/19


709 BOX BRIEF!!


FREE Class Friday is THIS WEEK!!!!
Bring in friends and family for FREE to any of our scheduled classes!!!!
No experience needed!!!


Partner WOD (AMRAP 24)
15/12 Calorie Bike
15/12 Calorie Row
*P1 starts on bike, while P2 starts on row….then once both are complete, swap and repeat!

12/4/19
Gymnastics work (scales avail in class)
0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict CTB
2 Strict Ring dips

6:00 – 12:00
20 Double unders
30 sec Handstand Walk

12:00 – 15:00 (AMRAP 3)
Hanging L-sit*
*accumulate as much time as you can during these 3 minutes. Plan an attack…10 on, 20 off, 20 on, 30 off… e.t.c… whatever works for you to work on this skill

WOD (“Death by”)
Wall balls (choose your weight)
*minute 1…1 wall ball… minute 2…2 wall balls… minute 3…3 wall balls… e.t.c… until failure.

12/3/19
Push press*
*build to a heavy set of 10

WOD (for time)
21-15-9
Push jerks (135/95)
Lateral barbell burpees

12/2/19
Back squats
6-4-2 (70/75/80%)
6-4-2 (75/80/85%)
*percentages based off last weeks heavy set of 5 (results in comments below!). Don’t have a heavy 5rm back squat? Figure one out asap! 🦵🍗

WOD (AMRAP 15)
50 Wall balls (20/14)
40/30 calorie bike/row
30 toes to bar
20 burpees

11/30/19
Team WOD
2 mile bike
80 Calorie Row
80 Box Jump Overs (24/20)
80 Front Squats (95/65)
80 Hang Power Snatch (95/65)
80 Front Squats (95/65)
80 Box Jump Overs (24/20)
80 Calorie Row
2 mile bike

11/29/19
Deadlifts
*build to a heavy (demo quality) single for the day

WOD (for time)
“Steam Roller”
5 rounds of…
25/20 Calorie bike
15 Chest to bar
*After each round perform a set of deadlifts as per the order below…
2-4-6-8-10
Deadlifts (315/225)

11/28/19
WOD (AMRAP 20)
30/21 Calorie Row
20 Hang clean & jerk (95/65)
10 Lateral Barbell burpees

Stretch session
Post WOD we will be focusing on a full body stretch!

11/27/19
Skill session
Power snatch

WOD (AMRAP(s))
“Power Wheels”
AMRAP 3
9/6 Calorie Assault Bike
12 Power Snatch (95/65)

REST 3

AMRAP 3
9/6 Calorie Assault Bike
8 Power Snatch (115/85)

REST 3

AMRAP 3
9/6 Calorie Assault Bike
4 Power Snatch (135/95)

CrossFit 709 is the only CrossFit facility in St. John’s.

CrossFit 709 is a 5000 square foot CrossFit Affiliate that offers classes with experienced trainers and top of the line ROGUE equipment including barbells, kettlebells, rope climbs, rowers, resistance bands, rings, squat racks, a 24 foot pull-up rack and 4500+ lbs of bumper plates.
Come on in to CrossFit 709 today to sign up for $50 bi-weekly!!! Included in this package is UNLIMITED access to our CrossFit 709 room (check out our multitude of class AND open gym time options!)
Also, included in this membership is FREE and UNLIMITED access to our 19,000 sq ft Reps Fitness gym!
Come on in today to try your first class on us!

Starting at just $50 bi-weekly

Visit 92 Elizabeth Avenue (Across from RBC Bank)

Schedule

CrossFit Classes:

Monday – Friday
6:00 am-7:00 am (Monday, Wednesday & Friday)
11:00 am-12:00 pm (Monday, Wednesday & Friday)
12:00 pm-1:00 pm (Monday to Friday)
5:30 pm-6:30 pm (Monday to Friday)
6:30 pm-7:30 pm (Monday, Tuesday, Wednesday & Thursday)

Saturday
9:00 am-10:00 am

*** PLEASE BE ON TIME

For every minute you are late, you owe 10 burpees! The first 10 minutes are the most important. We warm up, get mobile, and work on a skill. If you miss this, it is difficult to jump into strength or a WOD without risking an injury. We never want to see an injury, so we will not risk your health and safety.

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Contact Info

  •  92 Elizabeth Avenue, St. John’s, NL
  •  709-330-REPS (7377)
  • info@repsfitness.ca

CrossFit Journal: The Performance-Based Lifestyle Resource