• Opening Hours

    OPENING HOURSX

    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

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

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

  • 085-731-7455

BLOG

  • Programming 26/09/2016 – 1/10/2016

    By Sarah Cahill | In Uncategorized | on September 25, 2016

    Monday 26-09-2016 Strength A: Back Squat (4 x 10 ) Increase by 2.5kg from last time B: Ring Dips (4 x 5-10 ) WOD Metcon (Time) 4 Rounds for time 40 Double Unders, 15 Burpee Box Jump Overs Time Cap 12 Minutes Tuesday 27-09-2016 Strength A: KB Complex (3 x 1 each side ) 1 […]

    CONTINUE READING
  • Programming 19/09/2016 – 24/09/2016

    By Sarah Cahill | In Uncategorized | on September 19, 2016

    Monday 19-09-2016 Strength A: Front Squat (4 x 8 ) inrease by 2.5-5kg from last set of 4 x 10 B: Bent Over Row (4 x 8 ) Barbell C: L-Sit (4 x 30-45s ) WOD Metcon (AMRAP – Reps) Tabatta Wall Balls Push Ups/HSPU’s Box Jumps20s Wall Balls, 10s rest 20s Push Ups, 10s […]

    CONTINUE READING
  • Programming 12/09/2016 – 17/09/2016

    By Sarah Cahill | In Uncategorized | on September 11, 2016

    Monday 12-09-2016 Strength A: Deadlift (1 x 20 ) increase by 2.5-5kg from last time – if it’s your first time start at 45-50% of 1 RM B: Deadlift (3 x 10 ) same weight as A,  reps 1-5 with pause at floor, reps 6-10 touch and go C: Plank + Push Up (3 x […]

    CONTINUE READING
  • Programming 05/09/2016-10/09/2016

    By Sarah Cahill | In Uncategorized | on September 3, 2016

    Monday 05-09-2016 Strength A: Seated Dumbbell Press (4 x 6 ) B: Pistols (4 x 5 each leg ) stepping off the back of a box – aim for heel to touch the floor but not your toes no weight on the back leg, if you can control it for 5 reps increase the height […]

    CONTINUE READING
  • Programming 29/08/2016 – 03/09/2016

    By Sarah Cahill | In Uncategorized | on August 28, 2016

    Best of Luck to Coach Laffan who’s competing at Mallow Mania this Saturday 3rd in CrossFit Mallow. She’s going to tear it up!   Monday 29-08-2016 Strength A: Deadlift (1 x 20 ) add 2.5-5kg from last time if it’s your first time start at 50% of your 1RM B: Deadlift (3 x 10 ) […]

    CONTINUE READING
  • Programming 22/08/2016 – 27/08/2016

    By Sarah Cahill | In Uncategorized | on August 21, 2016

    Monday 22-08-2016 Strength A: Strict Press (5 x 5 ) B: Chin Up (5 x 5 ) C: Hollow Hold (4 x 30s on 30s off ) do these after A and B WOD Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 30 Double Unders, 20 Air Squats, 10 Down Ups Tuesday 23-08-2016 Strength […]

    CONTINUE READING
  • Programming 15/08/2016 – 20/08/2016

    By Sarah Cahill | In Uncategorized | on August 14, 2016

    Monday 15-08-2016 Strength A: Push Press (4 x 5 ) B: Double KB Front Rack Lunges (4 x 8 each leg ) C: Pull-ups (4 x 8 ) WOD A: Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Box Jumps, 8 TTB, 6 Burpees, Rest 1 min B: Metcon (AMRAP – Rounds and […]

    CONTINUE READING
  • Programming 08/08/2016 – 13/08/2016

    By Sarah Cahill | In Uncategorized | on August 7, 2016

    Monday 08-08-2016 Strength A: Back Squat (1 x 20 ) @ 50% A1 : Back Squat (3 x 10 ) @50% Weightlifting Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 12 KB Swings, @ 24/16 10 Box Jumps, @24/20″ 8 Pull Ups, 6 Burpees (bar touch) Tuesday 09-08-2016 Strength A: Seated Press (3 x […]

    CONTINUE READING
  • Programming 02/08/2016 – 06/08/2016

    By Sarah Cahill | In Uncategorized | on August 1, 2016

    Monday 02-08-2016 Strength A: Front Squat (1 x 20 ) @50% of 1 RM B: Front Squat (3 x 10 ) @ 50% of 1 RM C: RDL (3 x 10 ) WOD Metcon (Time) 12 min time cap 30 burpee buy in, Then 4 rounds of 7 med ball cleans @ 9/7kg 7 box […]

    CONTINUE READING
  • Programming 25/07/2016 – 30/07/2016

    By Sarah Cahill | In Uncategorized | on July 24, 2016

    Monday 25-07-2016 Strength A: Back Squat (1 x 1 ) 20-25 mins to find a 1RM WOD Metcon (AMRAP – Reps) 12 Min EMOM 8-12 Pull Ups, 8-12 Push Ups, 8-12 Burpees to the bar Tuesday 26-07-2016 Strength A: Single leg RDL (1 x 6 each leg ) keep back foot on the floor for […]

    CONTINUE READING
COPYRIGHT ©RED IRON CROSSFIT 2014. ALL RIGHTS RESERVED.
DESIGNED WITH LOVE BY 7PX CONSULTING