Deadlift 2 x 8 @ 78-78-83-83-88-88-88-88%, if you are new, work up to a heavy double.

Then a 12 Min AMRAP of:

15 Push Ups

10 KB Swings 24/16kg

5 Dips – feel free to scale up if you like.


Anna and Rob

Handstand Workshop

Miguel Sant’ana makes the, often elusive, art of handstand look effortless.  If you have ever attempted it yourself you know it’s not!!  It takes perseverance, core strength, focus and flexibility.  Miguel’s technique will give you the foundation to start this journey or take you to the next level in your practice.

The workshop would be based on flexibility (mainly shoulders), a mobility workout for shoulders and wrists, parallel bars exercises to help gain core strength like L-sit, V-sit and straddle sit, preparation for straight handstand, preparation for handstand push ups, preparation for handstand walking, bar workout, climb the rope and will end with core strength training.

Basically everything that you train on your hands. This workshop is focused on hand balance.

Workshop for Beginners: Saturday Feb. 22, 11-3pm Cost $50

Advanced Workshop (must have attended beginners session) Sunday, Feb 23, 11-3pm Cost $50


This will initially be offered to MaD CF Members only, if we cannot fill 20 spots we will open it to the public.

If you want to know more about Miguel check out his website HERE.