BLOG

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...

Workouts Nov 18 – 23

Monday Strength 20RM Back Squat Aim - Find a maximum weight that you can do for 20 reps, and probably not 21 reps! Building our strength and muscular endurance in the legs, expect this to be harder than you anticipate, on the lungs not just the legs. Bonus Work HIGHLY...

Workouts Nov 11 – 16 (Strict Season)

Monday Cardio At Minute 0:00 Row 2K At Minute 12:00 Ski 2K /1.5k At Minute 24:00 Bike 4K Aim -Cardio and Recovery Day The aim to complete each piece with 85-95% effort. Give equal effort to each (this does not mean equal time) Tuesday Strength 1RM Deadlift Metcon...

Committed Club | October 2019

Committed Club | October 2019

Celebrating those most committed to training in CrossFit Ireland in the month of October.. 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 Nov 4 – 9

Monday Metcon 50/35 Cal Row 50 Wallballs 30 Chest to Bar Pull Ups 40/27 Cal Row 40 Wallballs 20 Bar Muscle Ups 30/18 Cal Row 30 Wallballs 10 Ring Muscle Ups Aim - My prediction for last week of the Open workout for this year! Pick a progressively more dificult version...

Workouts Oct 28 – Nov 2

Monday Metcon Teams of 4 5 rounds 400m Run (As a team) 40 Cal Assault Bike Shared reps 50ft Synchro Lunge 40 Toes to Bar Shared reps Aim - Team workout for the bank holiday, have some fun! 10am class only. Tuesday Metcon Every 5 Minutes x5 20/15 Cal Row 20 Wallballs 8...

Workouts Oct 21 – 26

Monday Strength AMRAP 10 8 Kettlebell Push Press 10 Inverted Rows 12 Air Squats Metcon Teams of 3 (or 2) Max Cal Assault Bike in 20 minutes *Every time you swap partners , the athlete coming off the bike must perform 6 V-Ups. Aim - Treat as recovery work from 20.2 if...

CrossFit Games 20.2 – Strategy / Review

AMRAP 20 4 Dumbbell Thrusters 22.5/15Kg 6 Toes to Bar 24 Double Unders Don't go to failure on this one - if the weight is heavy or the TTB are a lot, break them up early OR take the rest that allows you to go unbroken. This is a big mental challenge. Plenty of...

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!