Check out Ronin on You Tube here!
Free intro every Saturday from 12.00 -1.00
If you’d like to give CrossFit a try, this is a short introductory class, during which we can discuss your goals and give you a brief description of the CrossFit program. We’ll also run you through a light workout. Just wear clothes suitable for training and bring some water. 
Hey guys, Odharnait has very soundly hooked all the Ronin sons up with a very exclusive deal in the awesome AVOCA store in Malahide. Just show your Ronin key tag and you will receive 10% off anything in store!! They also have some amazing paleo friendly food in the restaurant.
Wod
12 minute amrap.
in teams of 2.
one partner performs a 200m run.
while the other performs as many reps possible of clusters.
60/40.
STRENGTH
Clean
7×1 climbing
THE FRIDAY NIGHT CHIPPER
10 power cleans @ 70/50
20 burpee over the bar
30 pull ups
20 burpee over the bar
10 power cleans @ 70/50
400m run
Open gym
Olympic Lifting @ 7-8pm
Note
Fellow Ronin! Some exciting changes to the timetable in order keep up with the barbell bending demands of the tribe
-We’ve added 2 extra Olympic lifting classes, the first on Monday evenings @ 7.30pm. The second will be on Saturday at 11am. These classes are strictly for weightlifting and will help us form a more complete Olympic Lifting program for those interested.
-Wednesdays 7.30pm class is now changed from a CrossFit class to an open gym to provide our members with the extra time to work on any weaknesses.
We have a few more ideas about schedule change but that’s all for now.
-Vado In Filius- (Go on my Son!)
STRENGTH
HBBS
5 x 2 climbing
METCON
AMRAP 12
10 wall balls
10 kb swings
200m run
STRENGTH
Weighted pull up
3 reps EMOM for 5 mins
MET CON
21 15 9
Burpee Box jump 24/20
Deadlift @ 100/70
STRENGTH
Front squat 1RM
MET CON
5 RFT
30 double unders
20 lunges
10 push press @ 45/35
Good news for new members, FREE elements course!
- The start up process for new members has changed a little and it means big savings for any potential member.
- On the old system you would have to purchase an elements course and complete before joining up. You would then have to pay a months membership to get going.
- Now all you need to do is sign up as a member and with your first months membership you will be straight into beginners classes on Monday, Wednesday and Friday evenings for 2 weeks. When you get through the 6 beginners classes you can then start training with the main class.
-A private elements course can also be arranged if you can’t make the beginners classes.
The Friday night chipper
50 kb swings
10 burpees
60 sit ups
20 burpees
70 wall balls
30 burpees
400m run
Open gym
Olympic lifting @ 7-8pm
Yoga with Elaine @ 8-9pm
Please note, yoga is an outside service that is being introduced on a trial basis. The cost for tonights class is €10. No cash-no SON salutation!
Housekeeping note
The cubbies are now nice and clean with room for all members to temporarily drop their gear while training. If you whip off a tracksuit top while warming up-this is where it belongs.
STRENGTH
Front squat
5×5 climbing
MET-CON
for total reps :
10 min amrap of :
10 burpees
10 toes to bar
10 squats
STRENGTH
weighted pull ups
7×3 climbing
rest 90 secs
MET CON
5 RFT
12 wall balls
5 hang power cleans @ 60/45
RX +
12 wall balls
5 power cleans @ 80/65
1 rope climb
