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    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

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BLOG

  • Programming 14/12/2015 – 19/12/2015

    By Sarah Cahill | In Uncategorized | on December 13, 2015

    Very Happy Birthday to our Athlete of the Year, the legend that is Shane O’Shaughnessy! Looking forward to seeing you tear up the Masters division next year! 14-12-2015 HAPPY 40TH BIRTHDAY SHANE!!! Strength A: Back Squat (4 x 5 ) Tempo – 3-0-x-1 Rest 45s B: Side Plank (4 X 30s each side ) Raise top let if able […]

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  • Programming 7/12/2015 – 12/12/2015

    By Sarah Cahill | In Uncategorized | on December 6, 2015

    Massive THANK YOU to everyone who made it down on Saturday to celebrate our 1st Birthday! It was a brilliant day, everyone gave the WOD’s their all, and it was a pleasant surprise to see everyone dressed up in the evening too, (ye scrub up well lads!!). Huge congrats to all our winners: Scaled Women: […]

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  • Porgramming 30/11/2015- 05/11/2015

    By Sarah Cahill | In Uncategorized | on November 30, 2015

    Monday 30-11-2015 Strength Front Squat (3 x 8) Rest 45s B: Arch Hold (3 x 30s ) Rest 45s C: L-Sit (3 x 30s) Rest 45s WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups KB swings @ 24/16kg Scale pull ups to jumping pull ups   Tuesday 01-12-2015 Strength A: Seated Press (4 […]

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  • Programming 23/11/2015-28/11/2015

    By Sarah Cahill | In Uncategorized | on November 22, 2015

    Don’t forget this Saturday the 28th we’re going to Ballyhass Lakes for a day out, wake boarding, zip lining, gladiator course, absaling and lots more to choose from. Remember to put your name up on the board if you want to come. €35 for half day and €55 for a full day. Classes will be […]

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  • Programming 16/11/2015 – 21/11/2015

    By Sarah Cahill | In Uncategorized | on November 14, 2015

    Belated Happy Birthday to this guy, unfortunately unable to do his birthday Burpees due to a pesky broken bone but don’t worry we’ll save them for when you get back!! HAPPY BIRTHDAY CIAN! Monday 16-11-2015 Strength A: Bent Over Row (4 x 6) Supine grip Rest 45s B: Fall away flys (4 x 8 each side ) Light weight […]

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  • Programming 09/11/2015 – 14/11/2015

    By Sarah Cahill | In Uncategorized | on November 8, 2015

    Monday 09-11-2015 Strength A: Strict Press (Build to 3RM then 3 x 3 @ 90%) Rest 45s B : Ring Rows (3 x 12 ) Rest 45s C: Hollow Hold (3 x 20-30s) Rest 1 min WOD 10-1 Goblet Squats & Push Ups Tuesday 10-11-2015 Strength A: Reverse Front Rack KB Lunges (4 x 8 each leg ) Rest 45s B: Windmill (4 x 8 each […]

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  • Programming 02/11/2015 – 07/11/2015

    By Sarah Cahill | In Uncategorized | on November 1, 2015

    Great day on Saturday for the Halloween WOD, costumes were brilliant and who doesn’t love a bit of apple bobbing!! Think the CrossFit games should take note!! Congrats to Annette who won the prize for best costume as “a bunch of grapes” and managed to stay intact for the whole WOD, burpees and all! Impressive! […]

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  • Programming 27/10/2015 – 31/10/2015

    By Sarah Cahill | In Uncategorized | on October 26, 2015

    Congratulations to the Red Iron Team of Garry, Shane, Ava and Coach Cahill who finished 6th out of 94 teams in the Intermediate section of The Filthy 150 in Dublin this weekend. Sterling effort from all the team over 6 WOD’s consistently inside the top 10 on almost all the workouts. Huge thanks to the […]

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  • Programming 19/10/2015 – 24/10/2015

    By Sarah Cahill | In Uncategorized | on October 18, 2015

    More Success for these lot in their first official Weightlifting Competition at the weekend at the Cork Open. Ava and Annette both hitting perfect 6 out of 6 lifts with PB’s in both snatch and Clean and Jerk. James hit a comfortable 63kg snatch and after making coach Cahill sweat a bit he came back […]

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  • Programming 12/10/2015 – 16/10/2015

    By Sarah Cahill | In Uncategorized | on October 11, 2015

    Congrats to the Red Iron CF team of Ava, Shane, Mark and Coach Cahill who competed in Max’s Cup Competition at the weekend, taking 1st in the scaled competition. Top performances from everyone with some nice PB’s in there too!! Ava, Shane, Garry and Coach Cahill will be competing in the Filthy 150 in 2 […]

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