Barbell Complex

7 Rounds for load:

3 Deadlifts

3 Hang Power Cleans

Hold onto the bar, if you put it down, 5 burpee penalty 🙂

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 to book your first session.

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


5 Reasons Why Alcohol Will Destroy Your Muscle Gains

1) It negatively affects protein synthesis.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.