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    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

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  • 29/12/2014

    By Sarah Cahill | In Uncategorized | on December 29, 2014

    Red Iron CrossFit – CrossFit Warm-up a: Squat Warm up (No Measure) 400m run 4 point Squat Groiners Pigeon pose 4 Point Squat x 2 b: Shoulder to Over head (No Measure) With PVC 5 reps of each Behind neck press Behind neck push press Behind neck push jerk Behind neck press in split jerk […]

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  • 27/12/2014

    By Sarah Cahill | In Uncategorized | on December 27, 2014

    Red Iron CrossFit – CrossFit Warm-up Upper Body (No Measure) Passovers Around the world Bear Crawl Pull up hang + scapular retraction Weightlifting Hang Power Clean (5-5-5-5-5) Gymnastics Pull-ups (3 x 5 ) Conditioning Metcon (No Measure) 4 Rounds 4 TGUs (2 each arm) 8 Goblet Squats 12 Kb Swings (american if shoulder flexibility allows)

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  • 22/12/2014

    By Sarah Cahill | In Uncategorized | on December 22, 2014

    Red Iron CrossFit – CrossFit Warm-up Lower Body (No Measure) Lunge Complex Good Mornings RDL Light KB Swing Rowing Weightlifting A: Deadlift (5-5-5-5) B: Romanian Deadlift (RDL) (4×4 ) Metcon Metcon (AMRAP – Reps) 4 x 2 min windows + 1 min rest Each 2 minutes complete Run 300m then max effort Wall Balls

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  • 20/12/2014

    By Sarah Cahill | In Uncategorized | on December 20, 2014

    Red Iron CrossFit – CrossFit Warm-up Saturday (No Measure) 3 Rounds Run 200m 1 Length inch worms 5 Wall Squats 30 Hang on Bar Metcon Metcon (Time) 25 Goblet Squats 25 BUrpees 400m Run 25 Russian Swings 25 Wall Balls 400m Run 25 Box Jumps (step down) 25 DB Lunges 400m Run

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  • 19/12/2014

    By Sarah Cahill | In Uncategorized | on December 19, 2014

    Red Iron CrossFit – CrossFit Warm-up PVC Snatch Practice (No Measure) Weightlifting A: Seated Dumbbell Press (8-8-8-8) B: Inverted Row (8-8-8-8) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 4 Hang Power Clean 6 Front Squat 8 Press Ups Rest 30s

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  • 17/12/2014

    By Sarah Cahill | In Uncategorized | on December 17, 2014

    Red Iron CrossFit – CrossFit Weightlifting A: Back Squat Tempo (5 x 5 ) 5 reps 1st rep @ 5-1-1-0 2nd rep @ 4-1-1-0 3rd rep @ 3-1-1-0 4th rep @ 2-1-1-0 5th rep @ 2-1-1-0 Russian Swing (15 x 3 ) Metcon Metcon (Time) 5 Rounds 5 Burpee Box Jumps 10 Wall Balls 15 […]

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  • SAMPLE SESSION

    By Admin | In Wods | on November 8, 2014

    SAMPLE SESSION A) Skill/Strength Front Squat   B)  4 Rounds (Not for Time)  6-8 Front Squat/Goblet Squat @3-1-x-1 Rest 30s 10 Russian Step Ups Each leg Rest 30s 45 s Side Plank each side Rest 1 min   C) WOD In Pairs, 30s on 30s off, 8 Rounds each Max Shuttle Sprints   D) 3 Attempts […]

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  • JT’s Thoughts On Crossfit

    By Admin | In General Thoughts | on October 7, 2014

    It is remarkable to think how far CrossFit has come and looking at the impact it has had on the fitness industry you sometimes wonder if there are any other methods of training out there! People want to be a part of it and CrossFit to be a part of them because if I wanted […]

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  • Prioritise Strength

    By Admin | In Training Advice | on November 11, 2012

    With all the talk about responsive Web design, designers and coders are moving even further from the fixed pixel layouts of design’s print-based history. We’re finally thinking in […]

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  • A few weeks ago, I dug up an old article that I wrote for Smashing Magazine, “When One Word Is More Meaningful Than a Thousand.” While I stand firmly behind […]

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