CrossFit 709
92 Elizabeth Avenue A1A 1W7 St. John's, Newfoundland and Labrador, NL, Canada

Supple Sunday Mobility UPPER BODY 1. Front Rack Stretch on Box - 2:00 2. Barbell Forearm Smash - 1:00/side... 3. Banded Shoulder Distraction - 1:00/side 4. Childs Pose - 1:00/side 5. Shoulder to Floor Stretch - 1:00/side LOWER BODY 1. Couch Stretch - 2:00/side 2. Pigeon Pose - 2:00/side 3. Frog Stretch - 1:00 4. Butterfly Stretch - 2:00 5. Kettlebell Squat Hold - 2:00 MOVEMENT VIDEOS Front Rack Stretch on Box https://www.youtube.com/watch?v=EZtvGgJfKkM Barbell Forearm Smash https://www.youtube.com/watch?v=6dEM-RmBG7k Banded Shoulder Distraction https://www.youtube.com/watch?v=M0yqrhgwFfw Shoulder to Floor Stretch https://www.youtube.com/watch?v=u2zQEg-Eb1c Couch Stetch https://www.youtube.com/watch?v=YyiDDJb_tgw Pigeon Pose https://www.youtube.com/watch?v=sFvViEiegKw Frog Stretch https://www.youtube.com/watch?v=krPrkio2uXs Butterfly Stretch https://www.youtube.com/watch?v=uMHTM3IX2HU Kettlebell Squat Hold https://www.youtube.com/watch?v=tc-3UgUY1gQ

Yes! Anyone can do the CrossFit Open... even from

SATURDAY (March 6, 2021) HOME WORKOUT* *For further details, warm-ups, accessory work, or to join our 709ONLINE crew, please message us for details!... WOD (AMRAP 25) 20 Odd Object Ground to Overhead 4 Rounds of "Cindy" 40 Burpees *1 Round of "Cindy": 5 Pull-Ups 10 Push-Ups 15 Air Squats

FRIDAY (March 5, 2021) HOME WORKOUT* *For further details, warm-ups, accessory work, or to join our 709ONLINE crew, please message us for details!... WOD (For time) 30 Burpee Box Jumps 30 Odd Object Ground to Overhead 30 Burpee Box Jumps

Tuesday, February 9th, 2021 Effective immediately, Reps Fitness and CrossFit 709 will temporarily close - for 2 weeks - as regulated by the Government of Newfoundland & Labrador. To our community...... Your health and safety is our top priority. Now is the time to take care of ourselves, our families, and each other. To show support, every day we will post an at home 'workout of the day' to keep the body and the mind healthy. If you have questions, please direct them through our website at www.repsfitness.ca Thank you all for your patience, understanding and continued support. Love your #Repsfamily

THURSDAY (March 4, 2021) HOME WORKOUT* *For further details, warm-ups, accessory work, or to join our 709ONLINE crew, please message us for details!... WOD 1-2 Hour Ruck/Hike Stimulus - Get outside and go for a hike or long walk. - Load a backpack or wear a weight vest. - Disconnect from technology and social media and just breathe. Modifications HIKE - If you're unable to get outside, sub an easy yoga flow to disconnect and relax.

WEDNESDAY (March 3, 2021) HOME WORKOUT* *For further details, warm-ups, accessory work, or to join our 709ONLINE crew, please message us for details!... WOD (3 Rounds of...) AMRAP 5 30 Burpees (Buy-in) In Time Remaining AMRAP of... 12 Odd Object Thrusters 12 V-ups REST 5

SATURDAY (February 13, 2021) HOME WORKOUT* *For further details, warm-ups, accessory work, or to join our 709ONLINE crew, please message us for details!

FRIDAY (February 12, 2021) HOME WORKOUT* *For further details, warm-ups, accessory work, or to join our 709ONLINE crew, please message us for details!... WOD (For time) 50 line hops 10 Good Mornings (band or bodyweight) 42 V-ups 50 line hops 10 Good Mornings 30 V-ups 50 line hops 10 Good Mornings 18 V-ups

We absolutely love Simply For Life ! ....So, why not team up!?!? Message either of us for details!

Even if you are not CrossFit, you STILL want to do the CrossFit Open... that's how awesome it is!! This is not just the Open, this is the CrossFit Open! We could not be more excited about the CrossFit Open (beginning on March 11th!!).... It gives us a goal, something to look forward to, and a reason to be part of the CrossFit community and wear it with PRIDE!! Sign up, it is so easy... but more importantly, FUN! #oftenimitatedneverduplicated #proudtobecrossfit #open2021 #crossfit709 #crossfit #crossfitgames #mission #health #happiness #performance #goals #bebetterhumans #consistency #keepgoing #gpp #newfoundlandsonlycrossfit #newfoundlandcrossfit #709family #dedication #unlimitedclasses #flexibleschedule #getfitandhavefun #yyt #newfoundland #stjohns #shoplocal #familyowned #familybusiness #localfamilybusiness

The most wonderful time of the year!!! We could not be more excited about the Open (beginning on March 11th!!). It gives us a goal, something to look forward to, and a reason to be a part of the CrossFit community and wear it with PRIDE!!... Sign up, it is so easy... but more importantly, FUN! https://open.crossfit.com/ #proudtobecrossfit #open2021 #crossfit709 #crossfit #crossfitgames #mission #health #happiness #performance #goals #bebetterhumans #consistency #keepgoing #gpp #newfoundlandsonlycrossfit #newfoundlandcrossfit #709family #dedication #unlimitedclasses #flexibleschedule #getfitandhavefun #yyt #newfoundland #stjohns #shoplocal #familyowned #familybusiness #localfamilybusiness

Reps Fitness and Crossfit 709 are blessed to be able to drop off such a generous donation of gifts to the Happy Tree today! We truly appreciate all of the donations to make a better Christmas for everyone! Thank you and Merry Christmas to all!

THURSDAY (February 11, 2021) HOME WORKOUT* *For further details, warm-ups, accessory work, or to join our 709ONLINE crew, please message us for details!... Workout Alt. EMOM 24 1st - Burpees 2nd - 0:30 Side Plank (per side) 3rd - 10 Bicep Curl and overhead Press* 4th - 0:45 Standard plank *use a bag, suitcase, cushion, Dumbbell, barbell, etc... whatever you have

CrossFit 709 Holiday Schedule 2020

WEDNESDAY (February 10, 2021) HOME WORKOUT* *For further details, warm-ups, accessory work, or to join our 709ONLINE crew, please message us for details!

The open is coming! The open is COMING!!!!

****UPDATE**** Due to the impending forecast and the safety of our members and staff, we will remain closed for the remainder of the day. Due to the current and expected weather conditions, we are closing. We will provide an update at 2:00PM regarding our evening plans.

Your decision toward a healthier and more active lifestyle is more important then how you look in the mirror. A focus on longevity and functional movement patterns can make whatever goals we have, achievable. ... #longevity #crossfit709 #crossfit #crossfitgames #mission #health #happiness #performance #goals #bebetterhumans #consistency #keepgoing #gpp #keypoint #whenperformedwell #newfoundlandsonlycrossfit #newfoundlandcrossfit #709family #dedication #unlimitedopengym #unlimitedclasses #flexibleschedule #getfitandhavefun #yyt #newfoundland #stjohns #shoplocal #familyowned #familybusiness #localfamilybusiness

We are PUMPED for our re-opening at 6:00AM on Monday, June 29th, 2020!! Come prepared!

Friday HERO WOD ALERT!!! A few words from our very own 709er Phil Rideout on the meaning of this WOD (which will take place THIS Friday, November 27, 2020). "Nov 27th my good friend Rick Mayme is doing a 48 hour running challenge to raise awareness for mental health and Movember. I want to honour him and his fellow Mo Bros by completing a workout. Rick and I served together. He is a cancer survivor and he is one of my idols. Please feel free to donate to his link if you wish...." https://ca.movember.com/mospace/1759414 We will be completing this WOD during every class on Friday, so please arrive on time so we can get started on this "longer" piece. Partner WOD (AMRAP 48) "Ricky" 3 Burpees 6 Medicine ball cleans 9 Kettlebell Swings *"You go I go" style (round for round)

Longevity. Probably not the video you expected to see from a "hardcore" CrossFit class.... However, THIS is CrossFit. We adapt, scale accordingly and fit the workout to YOUR abilities and goals!!... LOVE CrossFit so hard!! #longevity #crossfit709 #crossfit #crossfitgames #mission #health #happiness #performance #goals #bebetterhumans #consistency #keepgoing #gpp #keypoint #whenperformedwell #newfoundlandsonlycrossfit #newfoundlandcrossfit #709family #dedication #unlimitedopengym #unlimitedclasses #flexibleschedule #getfitandhavefun #yyt #newfoundland #stjohns #shoplocal #familyowned #familybusiness #localfamilybusiness

Prep for upcoming skill days.... ... #709skills #crossfit709 #crossfit #crossfitgames #mission #health #happiness #performance #goals #bebetterhumans #consistency #keepgoing #gpp #keypoint #whenperformedwell #newfoundlandsonlycrossfit #newfoundlandcrossfit #709family #dedication #unlimitedopengym #unlimitedclasses #flexibleschedule #getfitandhavefun #yyt #newfoundland #stjohns #shoplocal #familyowned #familybusiness #localfamilybusiness

Just keep 'swimming'

We remember. #remembranceday #weremember #crossfit709... *CrossFit 709 will be OPEN Wednesday (November 11, 2020) 8AM - 7PM

If you didn't catch the 2020 CrossFit Games last weekend.... #spoileralert ... #709strong #crossfit709 #crossfit #crossfitgames #mission #health #happiness #performance #goals #bebetterhumans #consistency #keepgoing #gpp #keypoint #whenperformedwell #newfoundlandsonlycrossfit #newfoundlandcrossfit #709family #dedication #unlimitedopengym #unlimitedclasses #flexibleschedule #getfitandhavefun #yyt #newfoundland #stjohns #shoplocal #familyowned #familybusiness #localfamilybusiness

So much love for OUR new CEO! #709strong #crossfit709 #crossfit #crossfitgames #mission #health #happiness #performance #goals #bebetterhumans #consistency #keepgoing #gpp #keypoint #whenperformedwell #newfoundlandsonlycrossfit #newfoundlandcrossfit #709family #dedication #unlimitedopengym #unlimitedclasses #flexibleschedule #getfitandhavefun #yyt #newfoundland #stjohns #shoplocal #familyowned #familybusiness #localfamilybusiness

Ok..... WHAT?!?!?!?! ... #theopen #crossfit #thebesttimeoftheyear #crossfit709 #crossfit #crossfitgames #health #happiness #performance #goals #bebetterhumans #consistency #gpp #keypoint #whenperformedwell #newfoundlandsonlycrossfit #newfoundlandcrossfit #709family #dedication #unlimitedopengym #unlimitedclasses #flexibleschedule #getfitandhavefun #yyt #newfoundland #stjohns #shoplocal #familyowned #familybusiness #localfamilybusiness

Congratulations to Mathew Fraser and Tia-Clair Toomey - Athlete! The Open is coming..... ... #709strong #crossfit709 #crossfit #crossfitgames #mission #health #happiness #performance #goals #bebetterhumans #consistency #keepgoing #gpp #keypoint #whenperformedwell #newfoundlandsonlycrossfit #newfoundlandcrossfit #709family #dedication #unlimitedopengym #unlimitedclasses #flexibleschedule #getfitandhavefun #yyt #newfoundland #stjohns #shoplocal #familyowned #familybusiness #localfamilybusiness