Performance

Pause Bench Press 3 x 5 – 1 sec pause at bottom of lift, build up to a heavy triple.

5 RFT

8 Pull Ups

8 Box Jumps 30/24”

Fitness

Pause Bench Press 3 x 5 – 1 sec pause at bottom of lift, build up to a heavy triple.

5 RFT

8 Body Rows

8 Box Jumps 24/20”

EVENTS

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 April 11th at 9am.

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

free-class

41 Degrees  WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun March 15 2015

This Olympic Weightlifting New Zealand sanctioned competition is open to all MaD CrossFit members and any registered OWNZ lifters. Lifters from other gyms and CrossFit Affiliates welcome as well. You will have 3 attempts at both the Snatch and Clean and Jerk. We will run this in accordance with OWNZ and IWF rules. Sign up and surprise yourself. Weigh in at 9am.

MARCH OLY COMP – SIGN UP HERE

Want to know more about 41° Weightlifting Club, check out the page HERE.

Gymnasty


Want Lou to help you make your pull ups look like this?

Gymnasty – From beginner to advanced athletes Gymnasty is designed to up skill and improve your gymnastics movements. Eight one hour sessions over 4 weeks during the week, or three 90 minute sessions for weekend courses.
A multi-week course that will improve your gymnastics skills. Basic and advanced work on handstands, L-sits, stretching, core control, handstand push-ups, scalability of basic and intermediate movements, spotting, range-of-motion training, ring work, support work, muscle ups and progressions and drills, kipping swings, handstands and a conditioning piece at the end of each session.
Saturday or Sunday only and weeknight sessions are available.

The next Gymnasty will be running on Sunday Apr 19, 26 and may 3rd from 10am to 11:30am.

SUNDAY SESSIONS GYMNASTY – SIGN UP HERE