Clean and Jerk – 5 sets of 3 Position Clean plus Jerk AHAP

Positions – High Hang, Launch, Floor + 1 Jerk

3 Rounds For Time of:

50m Cross Walk AHAP

15 Pull Ups


In 2009 we visited Mikes Gym, this past weekend Mike came to visit us. Thanks Coach B.



Bring a Friend Workout – introduce your friends and family to MaD CrossFit. This Saturday Feb 8th at 9am.

Free class for all, does not count as one of your weekly visits.



Yoga Skills Session 10am Saturday Feb 8th with Megan.

Yoga for your healthy shoulders workshop: Using basic yoga poses to strengthen and release the shoulders, chest and upper back

In this workshop, we’ll do a quick introduction to the most familiar yoga poses as a warm-up.

We’ll then focus on how to improve strength and stamina for press-ups. In particular, how basic yoga poses can help you learn to feel and engage the muscles of the back, core and entire shoulder joint when using the shoulder, whether it’s press-ups, handstands and beyond.  Ultimately, our goal is to learn how to protect the shoulder joint and effectively use your body when you’re moving. We’ll also cover some common misalignments.

In the second half, we’ll work through a variety of poses designed to stretch and release the shoulders. This will include opening the chest and back along with some gentle releases for the shoulder joint. The goal is to give you exercises for practicing at home and at the end of a workout that promote recovery and movement.

This is an interactive workshop, trying out poses, working to feels subtle differences in your body and asking lots of questions!