Performance

Sumo Deadlift 5 x 5 – 65-75-80-80-80%

7 Min AMRAP

7 Manmakers AHAP

7 Weighted Sit Ups with Man Maker Weight

Manmaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

Fitness

Sumo Deadlift 5 x 5 –

7 Min AMRAP

7 Manmakers AHAP

7 Weighted Sit Ups with Man Maker Weight

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: This Saturday January 10th at 9am.

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

THROWBACK THURSDAY

Sumo DeadLift

Sumo Deadlift from Dec 2013 – We miss you Sarah L. 🙂