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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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