Partner Workout – Sandbag Saturday

7 RFT
1 Rope Climb / 2 Rope Lowers
15 WallBalls 20/14# to 10’ / 15 WallBalls 20/14# to 10/9’
20 DB Push Press 20/15kg /  20 DB Push Press 15/10kg
30 DU’s / 60 Singles

Partner A starts on the rope Partner B starts with a 200m Sandbag Run. Partners switch once Partner B returns. Sandbag can’t be put down. Penalty 400m Sandbag run by both partners if it is.

OPEN GYM AT 10am

Make up a workout you missed, work on a skill or lift heavy stuff just for fun 🙂

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 April 12 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.

APRIL OLY COMP – SIGN UP HERE

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

Gymnasty

From beginner to advanced athletes Gymnasty is designed to up skill and improve your gymnastics movements.
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.

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

SUNDAY SESSIONS GYMNASTY – SIGN UP HERE