Est.28

01/02/2026

16/01/2026

Some buzz tonight 🐝

Friday night Heat class was 🔥

Well done everyone!!! 💪🏽

12/01/2026

A massive welcome on board to all our beginners who started last week!

A little snippet of Session 1 💪🏽

08/01/2026

🥹 👵 👴

02/01/2026

Would you love to start your Hyrox or CrossFit journey? Or simply just be part of the Est 28 family? Well this is your sign!!!

Our beginner camp starts next week!
Click link below to secure your place 👇

https://est28.pushpress.com/landing/plans/plan_1bec43d86b8d46/eyJzdGFydF9kYXRlIjoiMDEvMDYvMjAyNiJ9

02/01/2026

Happy New Year Everyone 💪🏽

Tomorrow we will post our timetable for you guys here on Facebook too!

2026 let’s go!

26/11/2025

One of the most rewarding and very special programmes we launched this year was our Over 60s class 🥹

An incredible bunch with new faces every week!

Mondays & Fridays-12.30pm
£6 per class.

26/11/2025

A massive well done to our members who participated in Hyrox Dublin a few weeks ago 🙌💪🏽

Nearly 30 members ventured to Dublin and took on the Hyrox Race after weeks & months of training and prep!

30 members & 3 coaches took to the dance floor over the 5 day fitness festival held in the RDS 🤝

24/11/2025

Facebook it’s been a while 😅

Apologies folks for our absence here we put a lot of work into our Instagram & Tik Tok as of recent but we promise to start updating here again 💪🏽

Instagram

https://www.instagram.com/est__28?igsh=MTRla2ViMmxwZnZsYg%3D%3D&utm_source=qr

Tik Tok

https://www.tiktok.com/.crookedlake?_r=1&_t=ZN-91eyq6nOQT5

In the meantime until we get back on to the Facebook groove check out our accounts above and you will see all that we have been getting up to 💪🏽

10/06/2022

Best of luck this weekend wee daughter, hope them calluses hold up ok for you 🤪. Go smash it

08/06/2022

Conditioning - the most important part of any competitive CrossFit program in my opinion.
At the Rx level or above your performance in “metcons” are usually limited by your ability to sustain workload at the top end of your specific heart rate zones. The best way to improve this is not to simply do more and more “metcons” but use less taxing methods on the body such as mono-structural cardio. Personally I find running the most optimal form of conditioning for working in my top end HR zones but recently a lot of bike erg, assault bike sessions has brought my fitness and leg endurance on to another level.
On the flip side of this if your a beginner / Intermediate level crossfit athlete and still in the learning process, your limitations in metcons will still come in the form of gymnastics skills / capacity and sometimes barbell strength numbers. In this case it’s important to prioritise the skill work 2-4 times a week until you develop a good baseline of volume and efficiency in each gymnastics skill or strength element to allow you to continue the work with no “bottlenecks”
If your looking to improve as a competitive CrossFit athlete, get a good coach that understands how to develop you as an athlete, or drop us a DM@over at
If your a beginners level athlete and still need to master your skills check out the link in my bio for specific gymnastics programs, or drop me a DM.

05/06/2022

After a big 6 months of pushing the boundary’s it was nice to take 2 weeks off to eat, relax & reflect on the semifinals performance.
Time to get back on the saddle this week with some new goals for the rest of the year 🦍
There’s some fight left in the old Dog yet. 💪