Barbell Complex

Performance and Fitness

5 Rounds For Load:
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squats
Increase load each round. Rest as needed.

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: Tomorrow – Saturday June 6th at 9am.

2015 Functional Strength CrossFit Postal


Compete in 1 or compete in both…

The Functional Strength CrossFit Weightlifting Postal Competition is aimed at any CrossFitter at any level that is able to perform a Snatch + Clean & Jerk and/or Back Squat & Deadlift. This is a friendly competition based around participation.

The purpose of the Postal is to encourage more of a focus on Olympic Weightlifting and Strength to improve your CrossFit. This is an opportunity to compare yourself to other CrossFitters by bodyweight and challenge yourself to achieve new personal bests.

Division 1 – Olympic Total

Snatch + Clean & Jerk = Total

Placings by : Body Weight vs Weight lifted (IWF Sinclair formula)

Division 2 – Powerlift Total

Back Squat + Deadlift = Total

Placings by: Body Weight vs Weight lifted (IPF Wilks formula)

Important dates

Entry fee due by: Saturday 6 June
Lifts performed during: Monday 8 June – Saturday 13 June
Results/Score sheets due by: Monday 15 June, 10am
Championships: 8 August

How to enter

Cost: $20 per person
(Cost to enter is the same for 1 or 2 divisions)
Payment to be made online below. Make sure you include your CrossFit Gym name when you are processing the payment.

Enter HERE