Back Squat 5 x 5 – ALL 5 sets at 75% of your 1 Rep Max or at a challenging weight.



10-1 KB Swings 24/16kg
1 – 10 Weighted Step Ups with KB 24/20”


10-1 KB Russian Swings 24/16kg
1 – 10 Weighted Step Ups with KB 20/12”

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 August 8th at 9am.


Feeling the effects of a weeks worth of lifting and workouts? Don’t forget we have Rapid Recovery Herbal Sports Rub from Natures Nurse


80ml tube, Members $18, Non Members $20. More Information HERE