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

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

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

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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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  • Programming 05/10/2015 – 10/09/2015

    By Sarah Cahill | In Uncategorized | on October 4, 2015

    Monday 05-10-2015 A: Snatch Grip RDL (4 x 5 ) Rest 45s B: Goblet Squat (4 x 5 ) TEMPO – 3-3-x-1 Rest 45s C: Hollow hold + Superman Hold (4 x 30s each side ) Rest 1 min WOD: A) YGIG 5 Rounds each Wall ball 10s hold in the squat x 5 Then B) YGIG 5 rounds each 10 […]

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  • Programming 27/09/2015 – 03/10/2015

    By Sarah Cahill | In Uncategorized | on September 27, 2015

    Monday 28-09-2015 A: Front Squat (3 x 6 ) Pause Front Squat Rest 30s B: Helicopter (3 x 10) No bending arms, keep it slow, maintain shoulder blades down Rest 30s C: Hollow to tuck V-Sit (3 x 3 (5s in each position)) Start in hollow hold 5s Tuck to tuck sit hold for 5s Rest 1min WOD 15 min AMRAP […]

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  • Programming 21-09-2015 – 26/09/2015

    By Sarah Cahill | In Uncategorized | on September 21, 2015

    Congrats to Coach Laffan and the rest of the UL Weightlifting team who won the finals of the Munster Lifting League on Saturday after going undefeated throughout the whole league! Red Iron were well represented by Mark, James, Pat and Coach Cahill. Unfortunately we didn’t win our final match but everyone lifted really well and […]

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  • Programming 14-09-2015 – 19-09-2015

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

    HAPPY 30TH BIRTHDAY MARK!!! Monday 14th  A: Thruster (4 X 6 ) If you struggle with front rack then just front squat in stead Rest 45s B: Chin Up Hold + negative (4 x 3 ) Pull/jump to the top of the chin up, hold chin over bar for 10s then lower for a count of 5s, rest 10s […]

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  • Programming 7/09/2015-12/09/2015

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

    Monday 7th September:  A) Front Rack Luges 4 x 5 B) Bent Over Row 4 x 6 C) Arch Hold 4 x 30s WOD: 3min on 1 min off AMRAP: 6 Burpees 9 Box Jumps 12 Air Squats   Tuesday 8th September A) Push Press 4 x 5 B) Goblet Squat 4 x 10 C) […]

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  • Programming 31/08/2015 – 05/09/2015

    By Sarah Cahill | In Uncategorized | on August 31, 2015

    Congrats to Garry Fitz, James O’Regan, Annette Drake and Coach Cahill who won their first lifting league match last weekend. PB’s all over the shop! Well done! Final of the lifting league is on the 19th of September at Cork Weight Lifting Club so get it in your diaries!   Monday 31/08/2015 Strength A) Front […]

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