Performance

Back Squat 3 x 5 – 70-80-85-85-85%

10 min EMOM

ODD 15 Unbroken Push Ball 20/14# to 10’

EVEN 20 DU

Fitness

Back Squat 3 x 5 – work up to a heavy triple

10 min EMOM

ODD 10 Push Ball 20/14# to 9’

EVEN 40 Singles

Lunch Time Classes

Starting next week, Monday Sept 22, we introduce lunchtime classes on Monday, Wednesday and Friday. There will be two class times, 12:00-12:45 and 12:45-1:30. These will be a bit different from our normal sessions but will still include strength training as well as conditioning work.

These classes are available for all current members, they will count as a single visit. They are also suitable for those who are not members but  want to try something new. Members can book in via Influx. If you are new then give us a call on 012-266-4264 or e-mail info@madcrossfit.com to book your first session.

MaD CrossFit Lunch Time Only Class Fees: Mon, Wed & Fri $40 weekly.

Events

Run Technique

2 Hour Run Clinic – Saturday 27 Sep 10am til Noon

We will conduct a video analysis of your running form. Then we will focus on the mechanics of your form, injury prevention and the role of strength training in maintaining good run technique.

$25 per person for members and 10 Trip Pass Holders, $50 per person for Non-Members.

SEPTEMBER RUN CLINIC – REGISTER HERE


Next Gymnasty Course

Want Lou to help you make your pull ups look like this? If you are interested in getting your Weekend Gymnasty on, the next course will take place on Saturday Oct 18, Oct 25 and Nov 1st from 1:30pm to 3pm. Members Only cost is $99

OCT/NOV GYMNASTY – REGISTER HERE

41 Degrees  WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun Oct 19

This Olympic Weightlifting New Zealand sanctioned competition is open to all MaD CrossFit members and any registered OWNZ lifters. Lifters from other gyms and CrossFit Affiliates welcome as well. You will have 3 attempts at both the Snatch and Clean and Jerk. We will run this in accordance with OWNZ and IWF rules. Sign up and surprise yourself. Weigh in at 9am.

OCTOBER OLY COMP – SIGN UP HERE