Performance

Sum DeadLift 5 x 5 @65-75-80-80-80%

5 RFT – 24/16kg

3 KB 1 Arm Swing Right

3 KB Press Rt

3 KB OHS Rt

3 KB 1 Arm Swing Left

3 KB Press Lt

3 KB OHS Lt

Fitness

Sumo DeadLift 5 x 5 – building to a heavy set of 5

5 RFT – 20/12kg

3 KB 1 Arm Swing Right

3 KB Press Rt

3 KB Goblet Squat

3 KB 1 Arm Swing Left

3 KB Press Lt

3 KB Goblet Squat

Lunch Time Classes

Starting today, 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.

Mobility Monday

Mobility for the Start and Bottom in Olympic Weightlifting

If you can not get into good positions during the Olympic lifts, proper technique will be much more difficult to achieve.