• 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

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Uncategorized'S ARCHIVE

  • Programming 24/06/19-29/06/19

    By Sarah Cahill | In Uncategorized | on June 23, 2019

    MONDAY 24-06-2019 A: Back Squat (1 X 3 @ 70% of 90% 1RM ) B: Back Squat (1 x 3 @ 80% of 90% 1 RM ) C: Back Squat (1 x 3+ (max) @ 90% of 90% 1RM )WODMetcon (AMRAP – Reps) In Pairs 1 min Max Reps x 3BikeWall BallsDB Lunges “ TUESDAY […]

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  • Programming 17/06/19-22/06/19

    By Sarah Cahill | In Uncategorized | on June 16, 2019

    MONDAY 17-06-2019 A: Back Squat (1 x 5 )65% of 90% 1RM B: Back Squat (1 x 5 )@75% of 90% 1RM C: Back Squat (1 x Max )@85% of 90% 1RM D: Hollow Hold (3 x 1 min ) 10s Hollow Hold2 V sitsRepeat for 1 min total WODMetcon (AMRAP – Rounds and Reps) […]

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  • Programming 10/06/19-15/06/19

    By Sarah Cahill | In Uncategorized | on June 9, 2019

    MONDAY 10-06-2019 A: Deadlift (4 x 8 @ 50-60% ) B: Double Kettle Bell Front Rack Lunges (4 x 10 ) C: Hollow hold/hollow rock (4 x 10 )hold for 30s or 10 rocks WODMetcon (AMRAP – Rounds and Reps) 12 min AMRAP in Pairs alternate movements “12/10 Cal Row10 Box Jumps10 Russian KB Swings […]

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  • Programming 03/06/19-07/06/19

    By Sarah Cahill | In Uncategorized | on June 2, 2019

    MONDAY 03-06-2019 WOD Metcon (No Measure) In PairsP1- Bike for 90sP2 – Station 1-7 for 90s30s restThen Swap ” “1. Tyre Flips2. Row – 10 Cal + 5 Burpee Over the Rower3. D-Ball – 5 Over the Shoulder + 5 Squats4. Farmers Carry – 1 length + 5 KB Swings5. Rope Climbs – 2 + […]

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  • Programming 27/05/19-01/06/19

    By Sarah Cahill | In Uncategorized | on May 26, 2019

    MONDAY 27-05-2019 A: Deadlift (5 x 5 @ 70% +) WODMetcon (No Measure) TabattaHollow Hold + Plank to push up WODMetcon (AMRAP – Rounds and Reps) In Pairs 12 min AMRAP 500m/400m Row20 KB Swings20 Box Jumps “ TUESDAY 28-05-2019 A: Strict Press (4 x 5 @70% ) B: Pull-ups (4 x 5 ) C: […]

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  • Programming 20/05/19- 25/05/19

    By Sarah Cahill | In Uncategorized | on May 19, 2019

    MONDAY 20-05-2019 A: Back Squat (5 x 5 @ 70% +) WODMetcon (AMRAP – Reps) 3 Rounds 1 min on 30s offRowBikeBurpee Bar Touch TUESDAY 21-05-2019 A: Bent Over Row (4 x 10 each arm ) B: Pull-ups (4 x 5-10) C: Push-ups (4 x 5-10) C1: Strict HSPU’s (4 x 5-10) D: Kip Swing […]

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  • Programming 13/05/19-18/05/19

    By Sarah Cahill | In Uncategorized | on May 12, 2019

    MONDAY 13-05-2019 A: Front Squat (5 x 5 @ 75%+ ) 5 warm up sets + 5 working sets90s – 2min rest between working sets B: TABATTA (8 x 20s on 10 s off )Hollow Hold + Shoulder Taps WODMetcon (Time) In Pairs Complete 3 Rounds each –15 min Cap Row 250/200m5 Burpee Box Jumps10 Goblet […]

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  • Programming 06/05/19- 11/05/19

    By Sarah Cahill | In Uncategorized | on May 5, 2019

    MONDAY 06-05-2019 A: Back Squat (4 x 10 )light B: Box Jumps (4 x 5 )high WODMetcon (Time)2 min Window x 4 15 Sit Ups15 Box Jump OversThen Max Goblet Squats @24/16kg1 min RestGoal is 75 Goblet Squats “ TUESDAY 07-05-2019 A: Deadlift (4 x 8 @ 50% ) B: Reverse DB lunges (4 x 10 […]

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  • Programming 29/04/19-04/05/19

    By Sarah Cahill | In Uncategorized | on April 28, 2019

    MONDAY 29-04-2019 A: Back Squat (4 x 5 @ 65-70% ) B: Tabatta Hollow Hold & Plank (8 x 20s on 10s off ) WODMetcon (AMRAP – Reps) EMOM 12 Wall Balls,Weighted Sit UpsBurpees TUESDAY 30-04-2019 A: Push Press (4 x 5 @ 65-70% ) B: Sumo Deadlift High Pull (4 x 10 ) with KB […]

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  • 27-04-2019

    By Sarah Cahill | In Uncategorized | on April 26, 2019

    Red Iron CrossFit – Competitors Class A: Isabel (Time) For Time: 30 Snatches, 135# / 95# WOD Metcon (Time) In Pairs A) 3 Rounds each P1 – 400m Run P2 – DB Hold * 5 Burpees for every time you drop the DBall 1 min Rest B) 3 Rounds each P1 15 Wall Balls @ […]

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