Performance

Clean Complex – Clean High-Pull – Power Clean + Hang Clean (knee) – (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)

3 RFT

10 WallBalls 20/14 to 10’

10 DB HPC 20/15kg

50m Farmers Walk w/DB’s

Fitness

Hang Power Clean and Jerk 3 x 5 – Work up to a heavy triple. 1 Set = 2 HPC + 1 Jerk

3 RFT

10 WallBalls 20/14 to 10/9’

10 DB HPC 15/10kg

50m Farmers Walk w/DB’s

MEMBER OF THE MONTH

Paul F MoM

Favourite wod: Bad Medicine, what other wod is there which drives you to finish faster because you are tired of hearing the same song over and over and over again. Let alone looking after a med ball like your life counted on it.

Find out more about Paul HERE.

SCHEDULE CHANGE

WAITANGI DAY – FRIDAY FEB 6TH:

NO MORNING CLASSES
NO LUNCH TIME CLASSES
EVENING CLASSES ONLY: 5pm and 6pm

 

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 February 7th at 9am.

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

free-class