Performance and Fitness

Clean Complex – 3 Position Clean Power Position, Hang (above knee), Floor with pause at Hang.

Build to a heavy set of 3 in 20 mins.

With a 9 min running clock

1000m Row

1 RM Back Squat


CrossFit Games 2011

CrossFit Games 2011


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 March 7th at 9am.

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