Workout of the Day

7/19/19
Skill/strength
Power snatch (triple)

WOD (for time)
2 Rounds of
8 Power Snatch (135/95)
8 Bar Facing Burpees

Directly into…

2 Rounds of
8 Power Snatch (115/85)
8 Bar Facing Burpees

Directly into…

2 Rounds of
8 Power Snatch (95/65)
8 Bar Facing Burpees

7/18/19
Partner WOD (for time)
120-80-40
Strict push-ups
60-40-20
Power cleans (155/105)

7/17/19
WOD (for time)
27-21-15-9
Wallballs (20/14)
Box Jumps (24/20)
*Run 200 meters before each couplet

7/16/19
WOD (for time)
60/45 calorie row
30 toes to bar
60/45 calorie bike
30 toes to bar
60/45 calorie row
30 toes to bar

7/15/19
WOD (AMRAP 14)
15 Thrusters (65/95)
30 Double Unders
15 Chest to bar
30 Double Unders

Saturday morning WOD will start at 9AM! See you all there!!
🏃‍♂️💪🏻💣💥🤷‍♂️

7/12/19
Partner WOD* (AMRAP 25)
3-6-9-12-15… etc of:
Calorie row
Kettlebell Swings (53/35)
Wallballs (20/14)

*Partner 1(P1) will go first. They will complete 3 calories on the rower, 3 KBS, and 3 wallballs. After that, P2 will do the same (3/3/3). Then they move onto 6’s, with P1 once again starting the order (6 cal row, 6 swings, 6 wallballs) and P2 follow in suit, climbing the ladder, adding three reps each round, until the 25 minute time cap.

7/10/19
WOD (for time)
“Double Header”
50/35 Calorie Assault Bike
Directly into…
100-80-60-40-20 Double-Unders
50-40-30-20-10
Sit-Ups
Directly into…
50/35 Calorie Assault Bike

7/9/19
WOD (AMRAP 16)
16 pull-ups
200 meter run
12 Power snatch (65/95)
200 meter run

7/8/19

WOD (for time)
“Elizabeth”
21-15-9
Squat cleans (95/135)
Ring dips

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