Workout of the Day

TEAM WOD (AMRAP(s) x 28)
20/15 calorie row
60 second Handstand hold
60 second Handstand walk


15/12 calorie bike
5 strict pull-ups
10 pull-ups
15 air squats


10 – 25 ft shuttle runs
20 sit ups
20 hip extensions

12 Deadlifts
9 Overhead Squats
6 Hang Power Snatch

L1 = 55/75
L2 = 65/95
L3 = 85/115

WOD (for time)
3 Rounds of
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Back squat*
*going to be a fun build!!

WOD (for time)
3 Rounds of:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

Saturday partner WOD
9AM…. bring it! 💥

It is often said that behind every great business owner, there is a great partner – and that holds true at CrossFit 709. Though credit is not always given on the front line,709 would not be the gym it is today without Jane.

From day one, Jane has been there. She helped me make the life changing decision to open my own business, and then helped me set the whole space up. She helped me clean the uncleanable, listened to me whine, supported me during the great times and stood by me through the low ones, all while killing it as the best mom to our two little boys.

From myself, and everyone at CrossFit 709, I want to wish Jane a happy 30th birthday, from the bottom of our heart(s).

We all love you the most,
❤ Coach Roy, Harrison, Henrik, Milo, Nala and the CrossFit 709 crew!

WOD (for time)
“Jane’s Dirty 30”
30 burpees
30 box jumps (24/30)
30 pull-ups
30 kettlebell swings (35/53)
30 overhead walking lunges (25/45)
30 Toes to bar
30 push press (55/75)
30 wall balls (14/20)
30 burpees

Partner WOD (for time)
3 Rounds (EACH)
250m Row*
*Partner holds 2 Kettlebells(35/53) in the front rack position
*handles of the kettlebells must be touching at all times during this front rack position
**You may not start rowing until your partner has established the front rack position. If your partner drops the KBs before row is complete, you must discontinue rowing until the static hold is reestablished.

WOD (For Time)
25 Thrusters (95/65)
400 Meter Run
25 Chest to bar
400 Meter Run
25 Thrusters (95/65)

60 calorie row
50 toes to bar
40 wall balls (14/20)
30 power cleans (95/135)
20 lateral barbell burpees
10 Ring muscle ups

Deadlift* (EMOM)
*volume/ percentage provided in class

Partner WOD (AMRAP 20)
100 Calorie Row
100 Wall Balls (20/14)
50 push ups
50 deadlifts (225/155)

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)


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)

9:00 am-10:00 am


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