Performance

Back Squat – 20 minutes to find your 1 Rep Max

10 Min AMRAP

10 KBS 32/24kg

10 Box Jump 30/24”

Fitness

Back Squat 2 x 8 – 20 mins to work up to a heavy double.

10 Min AMRAP

10 Russian KBS 24/16kg

10 Box Jump 24/20”

THROWBACK THURSDAY

No ninja spotters allowed during this wod

No ninja spotters allowed during this wod

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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

SCHEDULE CHANGE

WAITANGI DAY – FRIDAY FEB 6TH:

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