Performance

Back Squat 3 x 5 – Build to 93% for the last set of 3

18-12-6

Power Clean 60/35kg

Barbell Lateral Hop

Fitness

Back Squat 3 x 5 – Build to a heavy triple

18-12-6

Hang Power Clean 50/25kg

Barbell Lateral Hop

EVENTS

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD CrossFit.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next date: Saturday December 6th at 9am.

Free class for all, does not count as one of your weekly visits.

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NZFL logo

NZ Fitness League

Over the next 5 weeks. MaD CrossFit Team Pete will take on 4 other local CrossFit Gyms. Come along  and support the crew through five workouts during their 90 minutes of “fun”.

Saturday Match Dates:

Nov 1 – Home Vs Upper Hutt CF – Team Pete WIN!

Nov 15 – Away Vs WOF

Nov 22 – Home – Remote match, we need lots of support to get the team fired up.

Nov 29 – Away Vs CF Porirua

Dec 6 – Home Vs CF Hutt Valley

Dec 13 – Finals

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Jabbo Marcelle Jen on the run

Run Clinic Sat 29 Nov – 10 til Noon

2 Hour Run Clinic at MaD CrossFit. This will include video analysis as well as a skills and drills session. $50 for Non-members and $25 for members and 10 trip pass holders. Limited to 20 attendees only.

RUN CLINIC 29 NOV – SIGN UP HERE

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41 Degrees  WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun Dec 7

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.

DECEMBER OLY COMP – SIGN UP HERE

Want to know more about 41° Weightlifting Club, check out the page HERE.

2013 Pre Christmas Partner Challenge

Pre Christmas Partner Challenge

Sat 20 Dec starting at 9am

“It was a few days before Christmas and all through the gym, sweaty bodies lay everywhere just trying to get a breath in”

An exaggeration I am sure, but with Christmas nearly upon us it is time to pit yourself (and a friend) against the rest of the members. Then once bragging rights have been settled, we can cook some meat and hang out.

This is a partner challenge so pick carefully.  You get to choose who is on your side for this series of 3 challenges. We plan on 3 separate workouts to test your combined fitness.

There will be 3 categories; Men, Women and Mixed. The events will be achievable by all.