9am session today, bring your friends, family, workmates or anyone else you can find. Free session for all, does not count as a weekly visit. If you don’t have a friend to bring come on down and we might be able to pair you up with one.

Roll the Dice #2

In teams of 2, five Rounds For Time of:

As a team Run 200 meters. When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice

1= Burpees

2= Push ups

3= Weighted Lunges 15/10kg

4= Goblet Squat 24/16kg

5= Box Jumps (24/20″)

6= Push Balls (20/14 lbs) to 9′

10am Skill Session – Mobility  – come work on your flexibility.


FRF Open day

Functional Results Fitness Open Day – July 12th

We are holding our official launch and open day on Saturday 12th July.

We will open our doors to the public but also 12 local CrossFit boxes will be competing in a friendly  team skirmish.

Each box will send 2 guys and 2 girls to come and represent them. The workouts are designed to use all aspects of CrossFit and put on a showcase for those of the public who want to see first hand what CrossFit is all about.

MaD CF Team is: Woodrow, Casey, Tash and Lea. Please come on down and support them 🙂


Wellington Cup 2014 – 23/24 Aug 2014

The Wellington Cup is a CrossFit competition like no other in New Zealand. Each year we invite affiliates from around New Zealand and Australia to compete in a two day test of fitness. Not only will athletes go head to head with each other, they also get to workout with (and the chance to beat) an All-Star team consisting of Male and Female athletes from the CrossFit Games. All competitors will compete as individuals.

There will be no Scaled division; Workouts will be “Open style workouts” to ensure universal participation for MOST of the weekend with cuts on day two based on performance. Each competitor will also represent their affiliate in multiple team events, which is scored separate to the individual events. More info HERE.

Tryouts for the MaD CrossFit Team will be on Sunday 13 July from 10am. This is a great way to test out you strength and skills. Even if you don’t want to make the team, come on down and take part to challenge yourself and support those headed for the cup.

If you can’t make this date let Matt know.