Every Monday, Wednesday and Friday night at 7.30pm and Tuesday and Thursday morning at 9.30am we will be running a pay as you go womens only class which will consist of all the CrossFit movements without the heavy weights. If you wanna tone up, lose weight or just improve your overall fitness this is the way to go. Just turn up on the night and we will take care of the rest. 6 euro per session, 3 sessions for 15 euro or 50 euro for the full month.
- Wednesday the 16th of OctoberSkill – kipping hspu or handstand Then Dianne RX 21/15/9 Deadlift 102/70kg Handstand pushups Or Dianne scaled 21/15/9 Deadlift 80/50kg Dumbbell pushpress 17/12kg OVERTIME 5 rounds 10 chest to bar 10 dumbbell box step up (1 dumbbell) 10 ghd situps […]
- Wednesday the 16th of October
By Exercise/9+------+ back squat Back Squat barballs Bear Crawl bench press Box Jump Burpees clean and jerk Deadlift Double Unders Double Unders Front Squat handstand pushups Kettlebell Swings Knees To Chest lunges medball cleans Mountain Climbers Mountain Climbers Muscle-ups Nicole Overhead Squat Overhead Squat power snatch Power Clean prowler Pullups Pushups Push Jerk Push Press Ring Pushups Ring Pushups ring rows rope climbs Row Run Run with Weight sandbag lunges Shoulder Press Situps SNATCH Split Jerk Sprint Squat squat clean Squat Jumps squat clean Sumo Deadlift Highpull swim Thrusters Toes To Bar Walking Lunge Wallball Burpee Wallballs
CrossFit in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.