Back Squat 2 x 8 @ 78-78-83-83-88-88-88-88%

Then 10 minutes to establish a Max Turkish Get Up on each side.


Hacking sleep: Engineering a high quality, restful night

Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition.

Good sleep helps our bodies and minds recover, keeping us lean, happy, mentally focused, and healthy.

But chronically bad sleep slathers on body fat, screws up our hormones, ages us faster, increases chronic illnesses, and drains our IQ and mojo.


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!