Workout of the Day

5/18/19
Saturday WOD(s)
See you all at 9AM for multiple tests of fitness!
It’ll be fun! Promise 👍👊✌

5/17/19
WOD (for time)
“Air Force” (65/95)
20 thrusters
20 Sumo Deadlift high pull
20 push Jerks
20 overhead squats
20 front squats
*4 burpees at the top of each minute!

5/16/19
Partner WOD (for time)
“You go, I go” (full round)
5 rounds (EACH)
20/15 Calorie assault bike
10 bar facing burpees

Partner Finisher (AMRAP 8)
Farmers carry

5/15/19
WOD (EMOM work)
EMOM 10
REST 3
EMOM 12

5/14/19
WOD (for time)
3 Rounds of:
15 Power Cleans (115/85)
20 Pushups

Immediately into…
2 Rounds of:
27/21 Cal Row
75 Double-Unders

Immediately into…
50/35 Calorie Assault Bike

5/13/19
Back squat Therapy*
*deload week on back squat program

WOD (for EACH low score)
“Tabata* This!”

Tabata row
REST 1
Tabata squat
REST 1
Tabata pull-up
REST 1
Tabata push-up
REST 1
Tabata sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals straight (4 minutes total). Tabata score is the least number of reps performed in any of the eight intervals.

Saturday 9AM WOD!
Don’t forget our NEW schedule!! See you all tomorrow at 9AM for a real spicy one! ✌🤯💪🏻💣💥

5/10/19
WOD (for time)
2 Rounds of:
10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)

5/9/19
WOD (for time)
80 bar facing burpees
4000 meter row
*CAP 30
**This workout can be completed individually or as a partner WOD (split however you prefer)

5/8/19
WOD (for time)
21-15-9
Front Squats
KB Swings
400m Run
Options:
Conditioning (55/75)(26/35)
Rx (65/95)(35/53)
Adv (95/135)(53/70)

Midline Mash!

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.

Send a Message

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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