Performance

Back Squat 5 x 5 @65-75-80-80-80%

3 RFT

15 Sandbag Cleans 20/10kg
15 Sandbag Step Ups 24/20”
15 Sandbag Squats

Fitness

Back Squat 5 x 5 – work up to a heavy set of 5

3 RFT

10 Sandbag Cleans 20/10kg
10 Sandbag Step Ups 24/20”
10 Sandbag Squats

Bring a Friend Workout on Saturday at 9am

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

Bodycare

Understanding Sleep for Optimal Recovery & Productivity

Sleep is the most important part of recovery when it comes to illness, depression, stress and especially training. In regards to weightlifting, without quality sleep, weightlifters cannot properly recover and reach their full potential. There seems to be a lot of misconceptions about sleep and sleep cycles, so hopefully this article will clarify a few things so you will be able to get the most out of your sleep, which will result in optimal training.