BLOG

Workouts Jan 20-25

Monday Metcon The Standard 30 Clean & Jerks 61/43kg 30 Ring Muscle Ups 30 Snatches 61/43kg Aim- Final of 2019 CrossFit Games, also coming up this weekend at Strength in Depth! For muscle ups pick pull movement for 30 reps then a push for 30 reps e.g. Ring Row -...

Workouts Jan 13-18

Monday Metcon Every 5 Minutes x5 12/10 Cal Assault Bike 15/12 Cal Row 18 Wallballs Aim - Power output, do your very best to keep the pace high and go unbroken on wallballs! 3 minute cap per set, so at least 2 minutes rest! Bonus work 1RM Front Squat Tuesday Metcon 3...

Workouts Jan 6 – 11

Monday Metcon Linchpin Test 2 For time, 3 Rounds: 5 Ring Muscle Ups 10 Squat Cleans 61/43kg 20 Box Jumps 24/20" Aim- Mixed type of movements, push hard on this workout! Bonus Work Every 2 Mins by 10 15/12 cal Row (45seconds) 5-10 Toes to bar (Unbroken) Tuesday Metcon...

Committed Club | December 2019

Committed Club | December 2019

Celebrating those most committed to training in CrossFit Ireland in the month of December. Another great month for the Committed Club, celebrating those members who are putting in the hours in the gym. Congratulations to those who made the list: Victoria Hayes - 32...

Minute By Minute

Minute By Minute

The winter solstice is the darkest day of the year. We got sunrise at 8:39 and the sun set by 16:08. Already now we’ve gained a couple of minutes each side. Not much, maybe 7 minutes or so. But, come June, we’ll have nearly double the hours of sunlight. The...

Workouts Dec 30 – Jan 4 (Happy New Year!)

Monday Metcon: CROSSFIT LINCHPIN TEST 1 For time: 400m run Fran 35/25kg 400m run Fran 35/25kg 400m run Fran: 21-15-9 of Thrusters & Pull Ups Aim - Pick a lighter than normal thruster weight, and pick a pull up variation that lets you do at least 5 in a row! Expect...

Workouts Dec 23 – 28 (Christmas Week)

Monday Strength 2013 Regionals Event 2 3RM Overhead Squat *From the Floor Metcon 2013 Regionals Event 3 For Time: 30 Burpee Muscle Ups Aim - Full Body strength piece, taking the barbell from the floor! Use Burpee ring pull ups or pull ups as a progression! Bonus Work...

Workouts December 16 – 21

Monday Strength: (DCC Event 4) 1RM Clean and Jerk (15 Mins, to establish) Metcon: (DCC Event 6) 7 Hang Power Snatch 7 Power Snatch 7 Squat Snatch 75/50kg (6 Minute) Aim - Strength and power focus , work on technique if that is your limiting factor. Both Olympic Lifts...

Workouts December 9 – 15

Monday Metcon 5 Rounds 21 Back Squats 61/43Kg 2 Legless Rope Climbs Aim - Dealing with muscular fatigue and mentally coping with high reps Bonus Work EMOM 10 15-30sec Hollow Hold Tuesday Metcon 15-12-9-12-15 Double Dumbbell Snatch 15/22.15kgx2 Burpee Box Jump Over...

Committed Club | November 2019

Committed Club | November 2019

Celebrating those most committed to training in CrossFit Ireland in the month of November. Another great month for the Committed Club, celebrating those members who are putting in the hours in the gym. Congratulations to those who made the list: Tiare Balbi Bonamini -...

Workouts Dec 2 -7 (CFI Christmas Party)

Monday Metcon Every 2 Minutes x10 6-10 Bar Facing Burpees 3 Front Squats Aim - Aim is to find max load for the 3 front squats, bar is taken from the floor. Pick a rep scheme that makes the burpees take roughly 30 seconds! Lifting under fatigue, increase load each...

Workouts 25 Nov – 30 Nov

Workouts 25 Nov – 30 Nov

Monday Metcon Filthy150 Event 2 Kinda but Strict 21-15-9 Strict Pull Ups Pushups Backsquats 90/60kg *Use last weeks 20RM as a guide, take off 2-5kg! Aim Full Body strength piece, taking the barbell from the floor! Recovery/Cooldown Pigeon Stretch Bretzel Stretch Bonus...

ARE YOU READY TO BECOME PART OF CROSSFIT IRELAND

OUR KNOWLEDGEABLE AND CARING STAFF IS HERE TO HELP

Come in and meet us and we will discuss how we can work together to help you achieve your goals. No sales pitch, no pressure!

SCHEDULE YOUR NO-SWEAT INTRO TODAY!