Pause Bench 3 x 5. Take a 1 second Pause at the bottom of the first rep. Work up to a heavy triple.


EMOM x 10
5 KB Swings 32/24kg
5 Goblet Squats 32/24kg
5 Clapping Push UpsFitness

EMOM x 10
5 Russian KB Swings 24/16kg
5 Goblet Squat 24/16kg
5 Push Ups


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 August 8th at 9am.

Free class for all, does not count as one of your weekly visits.



41 Degrees  WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun Aug 23 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.


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