Workout of the Day

709’ers!!! Please be as generous as you are able and donate (by bringing in a toy(s) tomorrow for our toys for tots!!!). We have a special WOD planned as we do every year called the “12 days of Christmas”
The workout will go as it does every year….
1 jumping pullup….
1 jumping pullup…2 leg raises
1 jumping pull up… 2 leg raises…3 goblet squats….Etc etc etc until you hit 12 squat jumps for TIME!

As noted in the pictures from last year there will be an Rx and an Adv option, but please just push yourself to do your best and more importantly donate a toy(s) to a family that is less fortunate this holiday season!!

See you all tomorrow!!

WOD* (for time)
Toes to Bar
Deadlifts (225/155)
*for this WOD we would like athletes to push themselves – ‘without thinking’… we will run 2 heats of this WOD with a judge to help count reps and tell athletes which set is next!

WOD (for time)
2000 meter row
50 wall balls (20/14)
2 mile assault bike
35 wall balls
500 meter row
20 wall balls

WOD (for time)
3 rounds of:
30 power snatch (55/75)
30 toes to bar

Deadlift 1RM

WOD (for time)
Med-ball cleans (20/14)
Box jumps (24/20)

5 Rounds of:
15/12 Calorie row
Max effort strict pull ups*
*Score is total strict pull-ups performed in 5 rounds.

Cash-out (for time)
Burpees (no jump)
*after each set perform 45 double unders

Class @ 11AM… Surprise WOD so…. bring your best!

VW @ 1PM… even if you can’t compete… stop in and donate what you can 👍

PARTY @ 9PM… See everyone there!!

…And whenever you can, please bring along your ‘TOYS 4 TOTS’ toys (unwrapped please 🙏) to 709 at any time you can… whatever you can donate… please place under our 709 tree! ❤💜💙💚🧡💛

Please note, due to current and pending weather conditions, 6am class will be cancelled tomorrow. We will keep you updated regarding 930am class and onward!
WOD (for time – slowest rd)
Every 4 min x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Double KB Front Squats* (53/35)x2
15/12 Calorie Assault Bike
*KB’s held in front rack position.

Strength (E2MOMx6)
3-3-3-3-3-3 (building*)
*set 1 starts at 70% minimum
**this is NOT a 3RM!

15/12 calorie row
15 box jump overs (24/20)
15 deadlifts (185/125)

WOD (for time)
Team of 2..
1000 calories assault bike

… bring on the comments 🤷‍♂️

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)



Monday – Friday
6:00 am-7:00 am (Monday, Wednesday & Friday)
9:30 am-10:30 am (Monday, Tuesday, 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)

11:00 am-12:00 pm


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)
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