Workout of the Day

3/25/19
*Want to give 19.5 another go? We will be having a final opportunity at 6:30pm tomorrow evening! Arrive early, warm up in the open gym room…and be ready to begin heats at 630pm sharp! Goodluck!!!

WOD (AMRAP 20)
30 second hollow body hold
20 Shoulder to overhead (115/80)
15 Front rack lunges (115/80)
10 Calorie bike

Cash-out
Spend 10 minutes working on varieties of the L-sit.

3/23/19
Saturday SURPRISE partner WOD
Tomorrow we will have a fun partner WOD at 11AM!! We promise to leave THRUSTERS and CHEST TO BAR OFF the menu 👍

*immediately post class (at noon) we will offer another opportunity to complete 19.5…. however, this heat will begin at 12 sharp…if you are planning to complete it, PLEASE arrive early and warm up in the open gym room! Judges are welcome 🤞

3/22/19
WOD (for time)
“Open Workout 19.5”
33-27-21-15-9
Thrusters (65/95)
Chest-to-bar pull-ups
*with a CAP 20…please arrive early and be ready to go in heats as we will have approx 2 heats per class.

3/21/19
WOD (Alt. EMOM 20)
Min 1 Calorie row (10-15)
Min 2 Chest to bar (5-15)
Min 3 Calorie bike (10-15)
Min 4 burpee (5-15)
Min 5 Cossack squats (5-10/leg)
*note that no numbers are “Rx” and ALL movements should be modified so that they can be performed unbroken.

Skill/Stretch session
Let’s spend the final 20ish minutes of class working and honing our skills….annnnd to stretch!

3/20/19
WOD (for time)
“Power-Annie”
50-40-30-20-10
Double unders
Sit- ups
10-8-6-4-2
Power cleans**
*After each round, you must complete a 30 second handstand hold.
**Power clean increasing weights (95/135)(105/155)(135/185)(145/205)(155/225)

3/19/19
WOD (for time)
5 Rounds of:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row/bike/row/bike/row
REST 1

3/18/19
*want to give 19.4 another go? We will be having another opportunity at 6:30pm tomorrow evening! Arrive early, warm up in the open gym room…and be ready to begin heats at 630pm sharp! Goodluck!!!

Strength
Front squats
*build to a ‘demo quality’ heavy triple

WOD (Alt. EMOM 16)
Min 1 – 15/12 Calorie Row
Min 2 – 40 Double-Unders
Min 3 – 12/9 Calorie Bike
Min 4 – 5 Front Squats* + 5 strict chest to bar
*from floor @~65-70%

3/16/19
Saturday SURPRISE partner WOD
Tomorrow we will have a fun partner WOD at 11AM!! We promise to leave SNATCH and BMU OFF the menu 👍

*immediately post class (at noon) we will offer another opportunity to complete 19.4…. however, this heat will begin at 12 sharp…if you are planning to complete it, please arrive early and warm up in the open gym room! Judges are welcome 🤞

3/15/19
WOD (for time)
Open Workout 19.4
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men: 95 lb.
Women: 65 lb.

3/14/19
WOD
(E2MOM x 3 rounds = 18min)

Station 1
15/12 Calorie Row
7 Hang Power Snatch
7 Overhead Squats

Station 2
15/12 Calorie bike
20 situps

Station 3
15/12 Calorie Row
7 Thrusters
7 CTB Pull-Ups

*note that no weights are prescribed and ALL movements should be modified so that they can be performed unbroken.

Skill/Stretch session
Let’s spend the final 20ish minutes of class working and honing our skills….annnnd to stretch!

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
11:00 am-12:00 pm

*** 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