Pendlay Row 3 x 5 -Using your 5 x 5 numbers as a guide aim to add 2.5 to 5kg.


Back Squat 1 x 20 (or 20 x 1)

Start weight is 50% 1RM or Bodyweight whichever is lighter.
Look to add 2.5 to 5kg each time you do this.


10 Min AMRAP
10 Deadlifts 100/70kg
20 WallBalls 20/14# to 10′

10 Min AMRAP
10 Deadlifts 70/50kg
20 WallBalls 20/14# to 9′


Tracey WallBalls 2013

Tracey WallBalls 2013

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: This Saturday September 5th at 9am.

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