• 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 03/04/2018 – 07/04/2018

    By Sarah Cahill | In Wods | on April 1, 2018

    Tuesday 03-04-2018 Skill 10 min gymnastics skill work WOD Metcon (AMRAP – Reps) EMOM 8 Skill 1-5 Reps 30s DU’s Metcon (AMRAP – Rounds and Reps) “7 min AMRAP 7 Box Jumps 7 Burpees 7 Med Ball Cleans “   Tuesday OLY 03-04-2018 Strength Metcon (Weight) 20 min AMRAP Clean and Jerk – start at […]

    CONTINUE READING
  • Programming 26/03/2018-31/03/2018

    By Sarah Cahill | In Wods | on March 25, 2018

    Monday 26-03-2018 WOD Metcon (Time) In Pairs 30 min Cap “40/30 Cal Row 40 Wall Balls 40/30 Cal Row 40 Box Jumps @24/20″” 40/30 Cal Row 40 DB Push Press @20/15kg 30/20 Cal Row 30 Wall Balls 30/20 Cal Row 30 Box Jumps 30/20 Cal Row 30 DB Push Press @20/15kg 20/10 Cal Row 20 […]

    CONTINUE READING
  • Programming 19/03/18 – 24/03/18

    By Sarah Cahill | In Wods | on March 18, 2018

    Monday 19-03-2018 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph¬†click here Tuesday 20-03-2018 […]

    CONTINUE READING
  • Programming 12/03/18-17/03/18

    By Sarah Cahill | In Wods | on March 11, 2018

    Monday 12-03-2018 A: Power Snatch (3 x 5 ) B: 100/200/300m Row (3 Rounds for time) WOD Metcon (3 Rounds for reps) 3 mins on 3 mins off x 3 “Row 250/200m 5 Power Snatch Max Burpees over the bar Tuesday 13-03-2018 A: Floor Press (3 x 8 ) B: Chin Up (3 x 8 […]

    CONTINUE READING
  • Programming 5/03/18-10/03/18

    By Sarah Cahill | In Wods | on March 4, 2018

    Monday 05-03-2018 A: Barbell Lunges (4 x 10) Front Rack B: Renegade Row (4 x 10) C: Hollow hold/hollow rock (4 x 10) hold for 30s or 10 rocks WOD Metcon (Time) 5 Rounds for Time (12 min cap) “10 KB Swings @24/16kg 10 Burpees 10 Goblet Lunges @24/16kg 30 DU’s “     Tuesday […]

    CONTINUE READING
  • Programming 26/02/18-03/03/18

    By Sarah Cahill | In Wods | on February 25, 2018

    Monday 26-02-2018 A: Turkish Get Up (4 x 2 each arm ) B: Ab wheel (4 x 5 ) C: Pistols (4 x 5 each leg ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs AMRAP 12 Row 1km/800m 20 Bupees over the Rower Tuesday 27-02-2018 A: Front Squat (5 x 5 ) B: […]

    CONTINUE READING
  • Programming 19/02/2018 – 24/02/2018

    By Sarah Cahill | In Wods | on February 18, 2018

    Monday 19-02-2018 A: Back Squat (5 x 5 ) @75% B: Pull-ups (5 x 5 ) WOD 500m Row (Time) Max Effort 500m Row Tuesday 20-02-2018 A: Ring Rows (3 x 10 ) A1: Muscle-ups (3 x max ) B: Push-ups (3 x 10 ) B1: Strict HSPU’s (3 x max ) C: V-Sits (3 […]

    CONTINUE READING
  • Programming 12/02/2018 – 17/02/2018

    By Sarah Cahill | In Wods | on February 11, 2018

    Monday 12-02-2018 WOD Metcon (Time) A) In Pairs – One Person working one person Resting i.e. P1 – 50 Cal, P2 – Rest P2 – 50 Cal, P1 – Rest P1 – 40 Cal, P2 – Rest P2 – 40 Cal, P1 – Rest ….. etc….” “Solo: 50-40-30-20-10 Cal Row Then B) Shared: 50-40-30-20-10 Wall […]

    CONTINUE READING
  • Programming 5/02/2018-10/02/2018

    By Sarah Cahill | In Wods | on February 4, 2018

    Monday 05-02-2018 A: Front Squat (4 x 3 ) @70- 75% focus on form! B: V-Sits (4 x 10) C: Farmer’s Carry (4 x 1 min) Holds on the spot WOD Metcon (AMRAP – Reps) in pairs 3min on 3min off x 3 Row 300/250m, 10 burpees over the rower, max DU’s Score is your […]

    CONTINUE READING
  • Programming 29/01/2018 – 03/02/2018

    By Sarah Cahill | In Wods | on January 27, 2018

    Monday 29-01-2018 A: Power Clean (4 x 5 ) B: Pull-ups (4 x 5 ) 5 Stict Pull Ups + 5 kip swings WOD Metcon (AMRAP – Reps) 16 min AMRAP “1 Power Clean @ 60/40kg 1 Burpee Over the Bar 1 Pull Up/CTB 2 Power Clean 2 Burpees over the bar 2 Pull Ups/CTB […]

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