3 Position Clean plus one Jerk (Jerk after the last Clean ONLY)

3 Positions – Power, Hang and Floor. 20-25 Minutes to build to a heavy set. Record your heaviest 5 sets.


10 – 1 Box Jumps 30/24″
1-10 Ring Dips
1 Suicide between rounds 0-5-10m

10 – 1 Box Jumps 24/20″
1-10 Dips on Dip Station
1 Suicide between rounds 0-5-10m


Biggest change in myself physically: I’ve grown Pecs and a beard.

Learn more about Wa HERE


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 July 11th at 9am.