Bodyweight “Fight Gone Bad”

3 Rounds of working 1 minute for reps for each of the following movements:

Rowing (for Calories)
Situps
Box Jumps
Pushups
Body Rows
Rest 1 Minute

Team members will start on different stations, but all will rest at the same time. Count your total reps as a team.

9am 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.

10AM OPEN GYM SESSION

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

POWERLIFTING LADIES

Good luck to Lea and Paule at the Central Districts Powerlifting Champs today. Go heavy and have fun ladies 🙂