Workout of the Day

10/22/19
WOD (for time)
3 rounds of…
400 meter run
21 ring dips
15 pull-ups
9 burpees

10/21/19

Tomorrow we will be unfortunately saying “see you later” to a 709 POWER COUPLE (and their lovely family!).
Dave and Julie have been with us for as long as we can remember…and though they are moving away…there will always be a place for them at 709!

Both Dave and Julie will be attending their last LUNCHTIME class tomorrow, so if you have a free moment, please drop in to complete this ‘lovely’ AMRAP they have created for us with…. love?

WOD (AMRAP 14)
“Dave and Julie”
100 Double unders
80 Wall balls (20/14)
60 sit ups
40 deadlift (185/135)
20 calorie bike/row
10 Hand-release burpees

*Please note that at 630pm, in place of normal class, we will be running final heats for 20.2! Message us to book a time, or schedule one on our CrossFit 709 Crew page! (Please note that there will be no Open 20.2 heats running during our 530PM class.)

10/19/19
Saturday 9AM Surprise WOD!!

See you all there!!

10/18/19
WOD (AMRAP 20)
“Open Workout 20.2”
4 dumbbell thrusters (35/50)’s
6 toes-to-bar
24 double-unders

www.crossfit.com

10/17/19
Partner/Team WOD* (AMRAP 25)
1000 meter row
800 meter run (together)
60 calorie bike
Then…
3 rounds of…
100 air squats
80 sit-ups
40 Push ups
20 Strict pull ups
Then…
Max effort Double unders
*All work above will be shared, except the run which will be performed together.
**If today is an active recovery day for you, then perform the above in a team of 3, instead of as a partner WOD – or with less intensity!

Skill work!
*During the open (Including this week!) we will spend approximately 20 minutes on skill work! Think about a skill that you would like help with and ask for it during this time!!! Nothing heavy, or high volume!!! Think…. double unders, EMPTY BARBELL lifting, low volume gymnastic movement, etc, etc…

10/16/19
WOD (AMRAP 20)
10 Handstand push ups*
20 Chest to bar*
30 box jump overs (24/20)
40 walking lunges
500 meter row
*strict OR kipping permitted on both movements!

10/15/19
WOD (for time)
“Child’s Play”
3 Rounds of
15 Deadlifts (205/145)
20 KB Front Squats (53’s/35’s)
80 Double-Unders

10/14/19
Not completing (or re-do’ing) 20.1 tomorrow? Not to worry! We have another Holiday WOD option at 11AM at 709!!!
Hope to see you all there!!

Happy Thanksgiving 709ers!!!

WOD (AMRAP 15)
20 KB Hang Cleans* (53/35)
15/12 Calorie Assault Bike
20 Box jump overs (24/20)
15/12 Calorie Assault Bike
20 Sit-Ups
*5/arm on Cleans

10/12/19
Saturday WOD (for time)
“Mind Control”
7 Rounds
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

10/11/19
WOD (for time – CAP 15)
“Open Workout 20.1”
10 rounds of…
8 Ground to overhead (95/65)
10 Bar facing burpees

https://www.crossfit.com

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