Jerk 5 x 5 @ 65-75-80-80-80%

4 RFT of:

5 Pull Ups – Strict
10 Sit Ups
15 Goblet Squats 24/16kg
20 Double Unders


Push Press 2 x 8 – work up to a heavy double

4 RFT of:

10 Body Rows
10 Sit Ups
15 Squats
40 Singles

Bring a Friend Workout on Saturday at 9am

Our monthly free intro session. Introduce your friends and family to MaD CrossFit. This Saturday May 3rd at 9am.
Free class for all, does not count as one of your weekly visits.

Throwback Thursday

Celeste, Trish and Jason

Back in 2009, this was the day of our last workout in the original garage gym. See the post HERE.