FFS Gym

21/10/2026

Week 6 MetCon | Day 3/4 🔥

Block 1: Row, Bike or Ski
15-minute block focused on aerobic development and learning to pace your efforts on the ergs. 400m efforts with 1 minute rest (800m on the bike), working at 6–7/10 intensity. Record your times and aim for sustainable, consistent efforts.

Block 2: Total Body Circuit
15-minute full-body circuit with kettlebell swings, lunges, RDLs, rows and push-ups. Work for 4:30, rest for 1 minute, and repeat for 3 rounds. Keep your pacing steady and pick up each round where you left off.

The goal? Build your engine, manage your effort and keep moving well under fatigue 💪

09/10/2026

More weight doesn’t always mean a better workout 👀

Good training is about knowing when to push, when to focus on technique, and when to leave a few reps in the tank.

The goal is to challenge yourself, recover properly, and keep making progress over time 💪

At FFS, our coaches help you find the right balance so you can train with purpose and keep progressing.

👉 Try FFS with our 2-week trial and learn how to get more out of your training.

02/10/2026

Sandbag lunges can get tough fast 👀😮‍💨

A few simple technique points can make a big difference when you’re under load

👉 Want to put it into practice? Join us for HYROX on Thursdays and Saturdays

29/09/2026

Sunday was a proper chance to slow down and switch off 🤍

A huge thank you to Aisling Marron for guiding our Pre & Post Natal members through such a beautiful sound journey. From the gentle breathing to the crystal singing bowls, it was an hour of stillness, relaxation and time to simply reset.

Thank you to everyone who came along and took the time to pause, unwind and reconnect with themselves. 🧘‍♀️✨

We hope you left feeling a little lighter and a lot more relaxed.

28/09/2026

LEESON VS DUNDRUM. ROUND ONE. 👀

The coaches are going head-to-head in a burpee challenge as they warm up for Friday Night Lights. ⚡️

But who’s taking the win this Friday? And more importantly… will there be revenge? 👀

Pick your side. 🥊

16/09/2026

HYROX Sim done 👏🔥

What a turnout! So many members got stuck in, pushed themselves, and put their HYROX prep to the test.

Everyone absolutely smashed it, and we’re even more excited to see what’s to come at the upcoming HYROX events 👀

Bring on race day 🏃‍♀️💪

06/09/2026

HYROX workshop highlights 🔥

Putting the work in, getting familiar with the stations and building towards race day 💪

Next up: HYROX Simulation this Sunday 13th September

Want to put your training to the test? Book your next HYROX class and get ready for the sim. 🏃‍♀️🔥

29/08/2026

A strong RDL starts with a strong set up 💪

Getting the bar close, bracing properly and controlling the movement can make a big difference to every rep

A few details to take into your next lower body session 👀

👉 Save this one for later!!

15/03/2023

Yoga & Proprioception

Proprioception is our perception and awareness of the position and movement of the body. It’s knowing where your body lives in space. It’s a sense which allows us to ‘know’ (without looking or consciously thinking) where our body parts are in relation to each other and where our whole body ...

08/03/2023

Yoga & Muscle Recovery

The downside of any sport or physical activity is sore muscles, DOMS (delayed onset muscle soreness) or whatever else you want to call them. We’ve all been that person hobbling around and aching all over after a big match, an intense workout, a long run or a big hike and it might seem like torture...

01/03/2023

Breathe Better with Yoga

In yoga there is a huge focus on breathing and using movement with the breath especially in certain styles of yoga and this can translate so well to any type of sport. Most competitive sports require high levels of aerobic performance over extended periods of time so when an athlete uses breathing t...

22/02/2023

Yoga & Reduced Risk of Injury

Yoga offers a combination of active and passive stretching that is especially helpful for keeping you injury free. Training to get stronger or faster can lead to tight muscles with a smaller range of motion, limited power, and a tendency to get injured more easily. A yoga practice encourages you to....

15/02/2023

How Yoga can Help Focus & Concentration

Being mindful is key to living in the present moment and presence is key to concentration and staying focused. Yoga brings our awareness to the here and now and by focusing our attention on our breath, the movement and challenging poses will in turn improve our concentration. Yoga links breath with....

08/02/2023

Balance & Stability

Balance and stability are intrinsically linked with yoga but also the majority of other forms of exercise and sport. Not only that but it’s essential for everyday life, try carrying bags of groceries or reaching for an item on a tall shelf without either of the above or kicking a ball or lifting w...

01/02/2023

What is Range of Motion?

It’s the measurement of the amount of movement around a specific joint or body part. Yoga works through all planes of movement (sagittal, frontal/coronal and transverse) so that multiple joints and muscles are used in every sequence and this is why it’s so effective in improving our ROM.

01/02/2023

How Yoga can Help Build Endurance

Endurance is simply “the ability to persevere,” whether doing an aerobic or an anaerobic activity. We’ve all had that moment when our inner voice shouts, “I can’t do anymore burpees or I can’t run any faster” but by having the ability to keep going, to push through the pain, and drivin...

25/01/2023

How Yoga can Improve Mobility

Yoga is the sequencing of movements to challenge balance, “MOBILITY,” static motor control and dynamic motor control – these are known as flows. Yoga works through all planes of movement so that multiple joints and muscles are used in every sequence leading to increased mobility and greater ra...

18/01/2023

Improving Flexibility Through Yoga

To improve flexibility, we need to stretch (and move)!! Simple as that. Without it, the muscles shorten and become tight so when you call on the muscles for activity, they are weak and unable to extend to their full range. This is where yoga becomes so beneficial.