Workout of the Day

11/12/19
Partner WOD (for time)
12 Alt. Rounds* of…
12 Power snatch (75/55)
12 lateral barbell burpees
12 shuttle run (lengths)
*Switch After Fully Completed Rounds (6 Each)

11/11/19
Monday, November 11th we will be hosting a Hero WOD for Remembrance Day at 2:00PM.

**ALL OTHER CLASSES ARE CANCELLED, however there will be OPEN GYM available from 12PM – 7PM (20.5 Heats will be available from 3-430PM, so please sign up through private message OR in the crew page!)

WOD (for time)
“Nutts”
10 Handstand Pushups
15 Deadlift (185/250)
25 Box Jump (24/30″)
50 Pullups
100 Wall Ball (14/20)
200 Double Unders
400m Run w/ 25/45 Plate

When you are suffering through this workout, remember what others do for us. This workout is named after Canadian Soldier and Hero Andrew Nuttall. He trained at CrossFit Vancouver, served our country, and died for us, our country, and the pursuit of world peace. Rest in peace Andy Nutts, we will always remember you!

Saturday 9AM Surprise WOD!!

BRING IT!!!

11/8/19
WOD (for time – CAP 20)
“Workout 20.5”
partitioned any way…
40 muscle-ups
80 calorie row
120 wall balls

www.crossfit.com

11/7/19
Partner WOD (AMRAP 22)
Calorie Row
*Every 2 minutes BOTH partners must perform 8 synchronized ‘no jump’ burpees (“high 10” on top of each rep between partners!)
**When 1 partner is working the other is resting

*Skill work at the end of class as with all thursdays during the open!! This is the LAST week of the open! Get ready!!

11/6/19
WOD (Alt. EMOM 20)
Minute 1 – 50 Double-Unders
Minute 2 – 25 Sit-Ups
Minute 3 – Max Calorie Bike/Row
Minute 4 – Rest
*Score is lowest number of calories completed

Strength/Skill work
Tempo* Kettlebell Deadlifts
7-7-7-7 (building to moderate load)
*5 second eccentric/negative on each rep

11/5/19
WOD (for time)
5 Rounds of…
15/12 Calorie Row
OR
12/9 Calorie Assault bike

9 Overhead Squats (95/65)

3 Bar Muscle-Ups
OR
3 Ring Muscle-ups
*REST 1 between rounds

11/4/19
Front squats
Build to a moderate ‘demo quality’ triple from the rack

WOD (AMRAP(s))
“Open Concept”

AMRAP 5
70/50 Calorie Row
Max Wallballs (20/14)

REST 5

AMRAP 5
50 Wallballs (20/14)
Max Calorie Row

*Score(s) are Max wall balls AND Max calories

**Please note that at 630pm, in place of normal class, we will be running final heats for 20.4! Message us to book a time, or schedule one on our CrossFit 709 Crew page! (Please note that there will be no Open 20.4 heats running during our 530PM class.)

11/2/19
Saturday 9AM SURPRISE WOD!!

See you all bright and early!!

Bring your best!!

11/1/19
WOD (for time – CAP 20)
“Workout 20.4”
30 box jumps
15 clean and jerks (65 | 95)
30 box jumps
15 clean and jerks (85 | 135)
30 box jumps
10 clean and jerks (115 | 185)
30 single-leg squats
10 clean and jerks (145 | 225)
30 single-leg squats
5 clean and jerks (175 | 275)
30 single-leg squats
5 clean and jerks (205 | 315)

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.

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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