Month: December 2018

Workouts 31 Dec – 5 Jan (Roll into 2019 Fit AF)

Monday Metcon/Strength 16 Minutes 2,4,6,8,10,12,14,16,18,20 Dumbbell Snatches 22.5/15Kg 1,2,3,4,5,6,7,8,9,10 Bar Facing Burpees 1RM Power Snatch in Remaining Time Aim Similiar to 18.2 it’s a high heart rate, fast paced workout. You’ve got to earn your chance at the power snatch. Recovery/Cooldown Bretzel Stretch Bonus Work 2 minutes right side plank 2 minutes left side plank …

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Workouts 24 Dec – 29 Dec (Earn That Turkey!)

Monday Metcon Fran 21-15-9 Thrusters 43/29Kg Pull Ups Aim Physical – Strength Endurance Mental – Pacing/Strategy Recovery/Cooldown Elevated Cat Stretch Bonus Work Accumulate 5 Minutes in a D-Ball Hold *Record total time Tuesday Christmas Day Open Gym Wednesday Metcon “Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy (5 pull ups/10 push ups/15 …

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Workouts 17 Dec – 22 Dec (Some Fan Favourites in There)

Monday Metcon 2018 Age Group Online Qualifier 2 4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans 111/77Kg Aim Physical – TEST (Grip Endurance & Strength) Mental – TEST Recovery/Cooldown Sealrocks Semi Circles Bonus Work 5 x 3-15 GHD Sit Ups 5 x 3-15 Back Extensions Tuesday “Hold and Carry” 3 Rounds 60 second …

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Connacht Open & Club Championships – 2018 | #TeamCFI

CFI Weightlifting Club had 10 athletes compete over the weekend between the Connaught Open and National Club Championships hosted by All Core Gym in Galway! Two of our lifters, Phil Brown (-64kg) and Mary Grace Jarina (-64kg) competed in the Connaught Open and had personal best performances! Phil Brown (-64kg) : Snatch 26kg (PR) / …

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Workouts 03 December – 08 December (Party Night!)

Monday Metcon 21-15-9 Strict Pull Ups Devil Presses 22.5/15Kg Aim Physical – Muscular Endurance Mental – Pacing Recovery/Cooldown Shoulder Extension Stretch Bretzel Stretch Bonus Work 8 Rounds 20 seconds right side plank 10 seconds rest 20 seconds left side plank 10 seconds rest Tuesday Metcon “Kitchen Sink” AMRAP 5 minutes of: 20 Wall Ball Shots, …

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