Performance

Pause Back Squat 3 x 5 – Pause Back Squat. 3 Second hold in bottom

3 RFT

Run 400m

15 KBS 32/24kg

15 Deadlift 60/40kg

Fitness

Pause Back Squat 3 x 5 – Pause Back Squat. 3 Second hold in bottom

3 RFT

Run 400m

15 KBS Russian 24/16kg

15 Deadlift 50/30kg

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

THROWBACK THURSDAY

One of our original singlets on one of our original members. Trish.

One of our original singlets on one of our original members. Trish.