Workout of the Day

2/19/18
WOD (AMRAP(s))
“Iron Lung”
AMRAP 4
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar
REST 4
AMRAP 4
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
REST 4
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

2/17/18
Saturday Team WOD
AMRAP 20
“You go, I go”
12/9 Calorie Bike
8 Burpees
4 Clean and Jerks*
*Every 6 rounds, clean and jerk weight increases.

2/16/18
WOD (AMRAP 18)
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

2/15/18
Conditioning (for time)

Core (AHAP)

Gymnasty (AMRAP)

2/13/18
WOD (AMRAP 15)
“Bar Hopping”
15 Hang Power Cleans (135/95)
21/15 Calorie assault bike
15 Chest to Bar
60 Double Unders

2/12/18
Strength
Deadlift

WOD (AMRAP 7)
“Optimus Prime”
Wallballs (20/14)
EMOM* – 5 Deadlifts (225/155)
*starting at minute 1

Saturday WOD
It’ll hurt….. in that….nice hurt kinda way.

2/9/18
Clean & Jerk
Build to a Heavy Single

WOD (AMRAP 10)
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

2/8/18
EMOM 30
Min 1 – 15/12 cal row
Min 2 – 40 second ______ ____
Min 3 – 15/12 cal bike
Min 4 – 40 second _____
Min 5 – 15 burpees
Min 6 – 40 second ____ ___

Partner core sesh (for time)
“Tia Toomey 6 pack attack”
4 Rounds (each*) of
30 seconds Hollow Hold
5 V-Ups
10 Hollow Rocks
*alternate rounds back and forth as fast as possible

2/7/18
WOD (AMRAP 15)
15 Wall balls (14/20)
15 Hang power snatch (55/75)
15 burpee box jump over (20/24)

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