Workout of the Day

Last Saturday was so fun! So why release the fun planned for tomorrow!! 😊☠🏃💪🏻👏

WOD (for time)
3 rounds of:
500m Row
28/21 cal assault bike
*Rest 3 minutes between rounds!

Tomorrow will be one of those classes that you will absolutely LOVE….when it is over. Bring effort, arrive early, and be mentally prepared.

WOD (E4MOM x 5)
30 Air Squats
20/15 Calorie Row
10 Burpees
*score is slowest round

WOD (for time)
Clean and Jerk (115/80)
*30 Double Unders AFTER Each Set

Saturday’s FUN WOD is dependant on weather… so…. we just aren’t going to post it! 😍😘 #sorrynotsorryagain?

No…. we did not forget to post the wod 💪🏻 #sorrynotsorry

Strict press*
*Find a heavy (demo quality) double… Then E2MOMx4 repeat this weight.

Partner WOD (AMRAP 15)
100 Calorie row*
*Partner must hold (155/105) in front rack position the whole time
100 Calorie bike*
*Partner must hold REVERSE plank the whole time
AMRAP pull-ups* (combined)
*while partner one works, partner two rests.

Strength (heavy)
3-pos power clean + jerk

WOD (for time)
3 rounds of:
10 Clean&jerk
400m run

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)



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)

11:00 am-12:00 pm


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)
CrossFit Journal: The Performance-Based Lifestyle Resource