Monthly Archives: September 2011

WOD: for time 30 push up 30 squat 30 pull up 30 squat 30 sit up 30 squat 30 box jumps  24/20 remember: no morning class this morning

WOD amrap 15 mins 7 pull ups 9 deadlifts – 60/40 100m run SKILL handstand walk just a reminder : there will be no morning class this friday guys as jody and eamonn will be in england on a training … Continue reading →

WOD “KELLY” 5 rounds for time : 400 m run 30 box jumps 24/20 30 wall balls just a reminder : there will be no morning class this friday guys as jody and eamonn will be in england on a … Continue reading →

STRENGTH overhead squat 2-2-2-2 MET-CON 21-15-9 push press 40/25 box jump 24/20 double – double unders just a reminder : there will be no morning class this friday as jody and eamonn will be in england on a training course … Continue reading →

WOD for time : 4 rounds 5 handstand push ups 10 k.b. swings 24/16 20 double unders followed by : 30 burpees SKILL skin the cat just a reminder : there will be no morning class this friday guys as … Continue reading →

GYM IS CLOSED TODAY GUYS CROSSFIT IRELAND INVITATIONAL. GO SUPPORT YOUR COACH!! don’t forget your camera – there’ll be a prize for best “eamo pain face” captured

Don’t forget , the gym is closed tomorrow as we will be heading over to c.f. ireland to support eamo who is competing in the invitational competition. there will be a prize for the person that captures the best “eamo … Continue reading →

THE GYM WILL BE CLOSED THIS SATURDAY GUYS AS WE ARE GOING MOBILE TO SUPPORT EAMO WHO IS COMPETING IN C.F. IRELANDS INVITATIONAL- this is a great opportunity to mingle in the CrossFit community – and you’re guaranteed a solid … Continue reading →

THE GYM WILL BE CLOSED THIS SATURDAY AS WE WILL BE GOING MOBILE TO SUPPORT EAMO IN C.F IRELANDS INVITATIONAL COMPETITION-this is a great opportunity for you guys to get out and immerse yourselves in the CrossFit community.— PLUS ,YOU … Continue reading →

SKILL clean/jerk. WOD 5RFT Max rep push up, Max rep pull up, 200m run