Snatch 3 x 5 – 55-65-70-75-80%


18 OH Lunges 15/10kg

12 Thrusters 35/20kg

6 Ring Dips


Over Head Squats 5 x 5 – Building to a heavy set of 5. If squat is immature work technique


18 OH Lunges 10/5kg

12 Thrusters 20/15kg

6 Dips – Dip Station is Rx

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: Tomorrow Saturday January 10th at 9am.

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


Your hands might be feeling a little soft after some time away, or the heat is making you sweat more. Check out some good handcare advice here, Handcare 101.