Workout of the Day

7/20/18
WOD (for slowest time)
“Cement Mixer”
E3MOM x 7
400 Meter Run
12 Toes to Bar

7/19/18
Back squat
3-3-3-3 (build)
Thruster
3-3-3-3 (build)

Cash-out (for total time)
Max effort hanging L-sit hold.
*4 sets for a total accumulated hold.

7/18/18
WOD (for time)
“Death Race”
5 Rounds of:
15/10 Calorie Assault Bike
10 Burpees

7/17/18
WOD (for time)
5 Rounds of:
5 C&J (155/105)
10 CTB

7/16/18
WOD (for time)
“Scott”
44 burpees
15 wall balls (14/20)
15 TTB
15 KBS (35/53)
15 HSPU
15 CTB
15 Box jump over (20/24)
15 Clean & jerk (95/135)
1974m row

7/13/18
WOD (AMRAP 8 )
“Friday the 13th”
50 thrusters (35/45)
40 Russian twists (25/45)
30 pull ups
20 push ups
10 burpee box jump overs (20/24)

REST 4

WOD (for time)
10 burpee box jump overs (20/24)
20 push ups
30 Pull ups
40 Russian twists (25/45)
50 thrusters (35/45)

7/12/18
WOD (for time)
“Lost Count”
200 Double Unders
1500 Meter Row
100 Wallballs (20/14)
35/25 Calorie Assault Bike

7/11/18
WOD (for time)
4 rounds of:
400m Run
7 Squat Cleans

*please note that we will not have 630pm class tomorrow, but please join us at 7pm (@ 709) to celebrate tara’s final 30 day weight loss reveal AND to taste all the delicious drinks!!! See you all there to show your 709 support!

7/10/18
WOD (for time)
27-21-15-9
Toes to bar
Medicine ball cleans (14/20)
Then immediately into…
500m Row
50 double unders

7/9/18
WOD (for time)
21-15-9
Kettle bell swings (35/53)
Pull ups
Calorie Assault bike

Cash-out (EMOM 10)
burpee box jump over*
*facing the box
**your score is the lowest number of burpee box jump overs completed in any given minute.

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

Classes:

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)

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